Comparing Nutrients in 1 pound Dry Somen Japanese Noodles VS Cooked Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Dry Somen Japanese Noodles	13%	2%	85%
Cooked Somen Japanese Noodles	13%	1%	86%

Macro Nutrients

	Dry Somen Japanese Noodles	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Energy	55.7% 1615kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 336g	96% 125g	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	51.3% 19.5g	NA	38g per day for Men 19-50 years
Protein	92% 51.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	4.54% 0.059mg	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	16% 63.5μg	2.27% 9.07μg	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 Somen Japanese Noodles	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	10.4% 104mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	12.6% 0.11mg	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	75% 6mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	49.5% 1.14mg	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	52% 363mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	NA	55μg per day for Men 19-50 years
Sodium	556% 8346mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	1.13% 41.8g	8.33% 308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Somen Japanese Noodles vs Cooked Somen Japanese Noodles:

• Dry Somen Japanese Noodles have 5.1 times more Vitamin B1, 9 times more Vitamin B3, 2.9 times more Vitamin B5, 3.8 times more Vitamin B6 and 7 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 1.3 times more Vitamin B2 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Cooked Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Somen Japanese Noodles vs Cooked Somen Japanese Noodles:

• Dry Somen Japanese Noodles have 2.9 times more Calcium, 5.8 times more Copper, 2.5 times more Iron, 14 times more Magnesium, 1.9 times more Manganese, 3 times more Phosphorus, 5.7 times more Potassium, 11.4 times more Sodium and 2 times more Zinc than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 7.4 times more Water than Dry Somen Japanese Noodles.

Comparison of macro-nutrients per 1 pound:

• Dry Somen Japanese Noodles have 2.7 times more Energy, 4.8 times more Omega 3, 4.6 times more Omega 6, 2.7 times more Carbohydrate and 2.8 times more Protein than Cooked Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Cooked Somen Japanese Noodles have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.