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

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Cooked Soba Japanese Noodles	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	15.5% 449kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	8.43% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	97% 127g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	41% 23g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20.2% 0.26mg	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	6.8% 27.2μg	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	NA	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	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	32.3% 0.29mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	73.8% 1.7mg	30% 0.69mg	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	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.95% 331g	8.37% 310g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Soba Japanese Noodles versus 1 lb of Cooked Corn 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 Corn Pasta:

• 1 pound of Cooked Soba Japanese Noodles has 1.8 times more Vitamin B1 and 1.8 times more Vitamin B5 than Cooked Corn Pasta.
• While 1 lb of Cooked Corn Gluten-free Pasta contains 1.5 times more Vitamin B6 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Corn Pasta provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Corn Pasta have insufficient amounts of Vitamin B2
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Cooked Soba Japanese Noodles has 1.9 times more Iron, 2.4 times more Manganese and more Sodium than Cooked Corn Pasta.
• While 1 lb of Cooked Corn Gluten-free Pasta contains 8 times more Copper, 4 times more Magnesium, 3 times more Phosphorus and 5.3 times more Zinc than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles lack sufficient amounts of Copper and Zinc
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta lack sufficient amounts of Calcium and Potassium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Soba Japanese Noodles has 1.9 times more Protein than Cooked Corn Pasta.
• While 1 lb of Cooked Corn Gluten-free Pasta contains 1.3 times more Energy and 1.3 times more Carbohydrate than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 3 and Omega 6 in one pound.