Comparing Nutrients in 1 pound Cooked Soba Japanese Noodles VS Dry Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Cooked Soba Japanese Noodles	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	15.5% 449kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.32% 3.22g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	5.44% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	260% 338g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	41% 23g	116% 65.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	181% 2.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	68% 272μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	1.8% 18mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27.2% 2.18mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	73.8% 1.7mg	255% 5.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	165% 1152mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	18% 272mg	239% 3592mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	8.95% 331g	0.84% 31.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Soba Japanese Noodles vs Dry Soba Japanese Noodles:

• Dry Soba Japanese Noodles contain 5.1 times more Vitamin B1, 5 times more Vitamin B2, 6.3 times more Vitamin B3, 4.1 times more Vitamin B5, 6 times more Vitamin B6 and 8.6 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Soba Japanese Noodles vs Dry Soba Japanese Noodles:

• Cooked Soba Japanese Noodles have 10.6 times more Water than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 8.8 times more Calcium, 28.8 times more Copper, 5.6 times more Iron, 10.6 times more Magnesium, 3.5 times more Manganese, 10.2 times more Phosphorus, 7.2 times more Potassium, 13.2 times more Sodium and 14.3 times more Zinc than Cooked Soba Japanese Noodles.

Comparison of macro-nutrients per 1 pound:

• Dry Soba Japanese Noodles contain 3.4 times more Energy, 8 times more Omega 3, 7 times more Omega 6, 3.5 times more Carbohydrate and 2.8 times more Protein than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Dry Soba Japanese Noodles have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.