Comparing Nutrients in 1 pound Cooked Somen Japanese Noodles VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Somen Japanese Noodles	13%	1%	86%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Cooked Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	20.5% 594kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	105% 136g	130g per day for Men 19-50 years
Sugars	NA	4.7% 3.4g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	NA	46.6% 17.7g	38g per day for Men 19-50 years
Protein	32.4% 18g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	88.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	32.4% 0.42mg	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	2.27% 9.07μg	24% 95μg	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	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	113% 1.02mg	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	29.5% 2.36mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	261% 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	17.5% 122mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	NA	299% 165μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	8.33% 308g	7.58% 280g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Somen Japanese Noodles VS Cooked Whole-wheat Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Somen Japanese Noodles versus 1 lb of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Somen Japanese Noodles vs Cooked Whole-wheat Pasta:

• 1 lb of Cooked Whole-wheat Pasta contains 7.8 times more Vitamin B1, 3 times more Vitamin B2, 32.2 times more Vitamin B3, 1.6 times more Vitamin B5, 7.2 times more Vitamin B6 and 10.5 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• 1 pound of Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Somen Japanese Noodles as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Somen Japanese Noodles vs Cooked Whole-wheat Pasta:

• 1 pound of Cooked Somen Japanese Noodles has 40.3 times more Sodium than Cooked Whole-wheat Pasta.
• While 1 lb of Cooked Whole-wheat Pasta contains 9 times more Copper, 3.3 times more Iron, 27 times more Magnesium, 5.3 times more Manganese, 4.7 times more Phosphorus, 3.3 times more Potassium and 6.1 times more Zinc than Cooked Somen Japanese Noodles.
• 1 pound of Cooked Somen Japanese Noodles lack sufficient amounts of Magnesium and Potassium
• Both Cooked Somen Japanese Noodles as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Whole-wheat Pasta contains 6 times more Omega 3, 8.2 times more Omega 6 and 1.5 times more Protein than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles and Cooked Whole-wheat Pasta offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Cooked Somen Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6