Comparing Nutrients in 1 pound Dry Soba Japanese Noodles VS Dry Enriched Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	52.6% 1524kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.44% 0.93g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	261% 340g	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	51.3% 19.5g	38g per day for Men 19-50 years
Protein	116% 65.2g	106% 59.6g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.18mg	390% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	208% 33.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	45% 0.59mg	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	68% 272μg	315% 1261μg	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

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	16% 159mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	101% 0.91mg	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	153% 12.2mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	255% 5.86mg	758% 17.4mg	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	165% 1152mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	239% 3592mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	0.84% 31.2g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Soba Japanese Noodles VS Dry Enriched Vegetable Macaroni per 1 lb

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

Lets compare vitamin content per 1 pound of Dry Soba Japanese Noodles vs Dry Enriched Vegetable Macaroni:

• 1 pound of Dry Soba Japanese Noodles has 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Dry Enriched Vegetable Macaroni.
• While 1 lb of Dry Enriched Vegetable Macaroni contains 2.2 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3 and 4.6 times more Vitamin B9 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Soba Japanese Noodles vs Dry Enriched Vegetable Macaroni:

• 1 pound of Dry Soba Japanese Noodles has 2.1 times more Magnesium, 2.2 times more Phosphorus, 18.4 times more Sodium and 2.3 times more Zinc than Dry Enriched Vegetable Macaroni.
• While 1 lb of Dry Enriched Vegetable Macaroni contains 1.6 times more Iron and 3 times more Manganese than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Dry Enriched Vegetable Macaroni contain similar levels of Calcium, Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Enriched Vegetable Macaroni contains 3.1 times more Omega 3 and 1.8 times more Omega 6 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Dry Enriched Vegetable Macaroni offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6