Comparing Nutrients in 1 pound Cooked Soba Japanese Noodles VS Cooked Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Cooked Soba Japanese Noodles	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	15.5% 449kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	108% 140g	130g per day for Men 19-50 years
Sugars	NA	3.5% 2.54g	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	0.19% 0.14g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	NA	21.5% 8.16g	38g per day for Men 19-50 years
Protein	41% 23g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Cooked Enriched Pasta	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	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17% 0.22mg	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	82.8% 331μg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	73.8% 1.7mg	63.5% 1.46mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	NA	218% 120μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.95% 331g	7.6% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Cooked Enriched Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Soba Japanese Noodles versus 1 lb of Cooked Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Soba Japanese Noodles has 2.1 times more Vitamin B5 than Cooked Enriched Pasta.
• While 1 lb of Cooked Enriched Pasta contains 2.9 times more Vitamin B1, 5.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 10.4 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Enriched Pasta provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cooked Soba Japanese Noodles has 60 times more Sodium than Cooked Enriched Pasta.
• While 1 lb of Cooked Enriched Pasta contains 12.5 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus and 4.3 times more Zinc than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Enriched Pasta contain similar levels of Manganese per one pound.
• 1 pound of Cooked Soba Japanese Noodles lack sufficient amounts of Copper and Zinc
• Both Cooked Soba Japanese Noodles as well as Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Enriched Pasta contains 1.6 times more Energy and 1.4 times more Carbohydrate than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Enriched Pasta offer comparable quantities of Protein per one pound.
• Both Cooked Soba Japanese Noodles as well as Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in one pound.