Comparing Nutrients in 1 pound Cooked Soba Japanese Noodles VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Soba Japanese Noodles	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	15.5% 449kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	6.07% 1.94g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	28.4% 4.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	256% 333g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	1.88% 1.36g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	NA	110% 41.7g	38g per day for Men 19-50 years
Protein	41% 23g	112% 63g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	99% 1.3mg	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	78.2% 313μg	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	NA	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	1.8% 18mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	250% 2.25mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	73.8% 1.7mg	588% 13.5mg	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	222% 1556mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	NA	640% 352μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	8.95% 331g	1% 37.2g	3700g per day for Men 19-50 years

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

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

• 1 lb of Dry Whole-Wheat Pasta contains 4.3 times more Vitamin B1, 8.4 times more Vitamin B2, 17 times more Vitamin B3, 3.7 times more Vitamin B5, 7.1 times more Vitamin B6 and 9.9 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Soba Japanese Noodles has 10 times more Sodium than Whole Wheat Pasta.
• While 1 lb of Dry Whole-Wheat Pasta contains 7.3 times more Calcium, 62.1 times more Copper, 7.5 times more Iron, 14.2 times more Magnesium, 8 times more Manganese, 13.7 times more Phosphorus, 12.4 times more Potassium and 24.8 times more Zinc than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Whole-Wheat Pasta contains 3.6 times more Energy, 29.3 times more Fat, 35 times more Omega 3, 36.7 times more Omega 6, 3.4 times more Carbohydrate and 2.7 times more Protein than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6