Comparing Nutrients in 1 pound Dry Soba Japanese Noodles VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Dry Soba Japanese Noodles	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	52.6% 1524kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.44% 0.93g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	87.6% 114g	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	NA	38g per day for Men 19-50 years
Protein	116% 65.2g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Cooked Homemade Pasta	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	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	9.77% 0.13mg	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	48.8% 195μg	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

	Dry Soba Japanese Noodles	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	16% 159mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	30.2% 0.27mg	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	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	255% 5.86mg	38% 0.88mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	239% 3592mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.84% 31.2g	8.44% 312g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dry Soba Japanese Noodles has 2.6 times more Vitamin B1, 2.4 times more Vitamin B3, 6.4 times more Vitamin B5, 8.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Homemade Pasta.
• Both Dry Soba Japanese Noodles and Cooked Homemade Pasta provide similar amounts of Vitamin B2 per one pound.
• Both Dry Soba Japanese Noodles as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Dry Soba Japanese Noodles has 5.8 times more Calcium, 3.8 times more Copper, 2.4 times more Iron, 6.8 times more Magnesium, 6.7 times more Manganese, 6.4 times more Phosphorus, 13.3 times more Potassium, 10.7 times more Sodium and 4.6 times more Zinc than Cooked Homemade Pasta.
• 1 pound of Cooked Homemade Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Soba Japanese Noodles has 2.7 times more Energy, 3 times more Carbohydrate and 3.3 times more Protein than Cooked Homemade Pasta.
• While 1 lb of Cooked Homemade Pasta Made Without Egg contains 3.4 times more Omega 3 and 2.2 times more Omega 6 than Dry Soba Japanese Noodles.
• 1 pound of Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6