Comparing Nutrients in 1 pound Dry Soba Japanese Noodles VS Chow Mein

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Chow Mein	9%	39%	52%

Macro Nutrients

	Dry Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Energy	52.6% 1524kcal	73.7% 2136kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	96% 30.6g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	5.44% 0.93g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	222% 289g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	80% 30.4g	38g per day for Men 19-50 years
Protein	116% 65.2g	88% 49.4g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.18mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	15% 0.2mg	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	142% 567μg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	62.5% 0.56mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	255% 5.86mg	114% 2.6mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	NA	235% 129μg	55μg per day for Men 19-50 years
Sodium	239% 3592mg	262% 3928mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	0.84% 31.2g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Soba Japanese Noodles VS Chow Mein per 1 lb

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

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

• 1 pound of Dry Soba Japanese Noodles has 5.6 times more Vitamin B6 than Chow Mein.
• While 1 lb of Chow Mein Chinese Noodles contains 3.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Chow Mein provide similar amounts of Vitamin B1 per one pound.
• Both Dry Soba Japanese Noodles as well as Chow Mein Chinese Noodles 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 Chow Mein:

• 1 pound of Dry Soba Japanese Noodles has more Calcium, 1.9 times more Copper, 5 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 2.1 times more Zinc than Chow Mein.
• While 1 lb of Chow Mein Chinese Noodles contains 2.4 times more Iron than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Chow Mein contain similar levels of Sodium per one pound.
• 1 pound of Chow Mein lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Soba Japanese Noodles has 1.3 times more Protein than Chow Mein.
• While 1 lb of Chow Mein Chinese Noodles contains 1.4 times more Energy, 29.9 times more Fat, 49.5 times more Saturated Fat, 6.1 times more Omega 3 and 17 times more Omega 6 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Chow Mein offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6