Comparing Nutrients in 300 calories Dry Soba Japanese Noodles VS Cooked Vegetable Macaroni

Weight per 300 calories

• Dry Soba Japanese Noodles: 89.3g
• Cooked Vegetable Macaroni: 234g

Dry Soba Japanese Noodles have 2.6 times more energy per 100g than Cooked Vegetable Macaroni. It has high energy density when compared to other foods. Cooked Enriched Vegetable Macaroni having average energy density.

Discover which food has more nutrients per 300 calories - Dry Soba Japanese Noodles or Cooked Vegetable Macaroni?

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Dry Soba Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.6g	48% 62.4g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.7g	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	26.5% 10g	38g per day for Men 19-50 years
Protein	23% 13g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.93% 0.12mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	4.33% 0.056mg	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	13.4% 53.6μg	38% 152μg	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	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Soba Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	3.13% 31.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	24% 0.22mg	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	30% 2.4mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	20% 85mg	10.6% 44.5mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	100% 2.3mg	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	32.4% 227mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	2.14% 72.7mg	3400mg per day for Men 19-50 years
Selenium	NA	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	47% 707mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	9.38% 1.03mg	11mg per day for Men 19-50 years
Water	0.17% 6.14g	4.33% 160g	3700g per day for Men 19-50 years

Dry Soba Japanese Noodles VS Cooked Vegetable Macaroni Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Soba Japanese Noodles or Cooked Vegetable Macaroni?

Lets compare vitamin content per 300 calories of Dry Soba Japanese Noodles vs Cooked Vegetable Macaroni:

• 300 calories of Dry Soba Japanese Noodles have 1.6 times more Vitamin B1 and 3.8 times more Vitamin B6 than Cooked Vegetable Macaroni.
• While 300 kcal of Cooked Enriched Vegetable Macaroni contain 2.8 times more Vitamin B9 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Cooked Vegetable Macaroni provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• Both Dry Soba Japanese Noodles as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dry Soba Japanese Noodles vs Cooked Vegetable Macaroni:

• 300 calories of Dry Soba Japanese Noodles have 2.1 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 3.1 times more Potassium, 50.3 times more Sodium and 1.5 times more Zinc than Cooked Vegetable Macaroni.
• While 300 kcal of Cooked Enriched Vegetable Macaroni contain 2 times more Manganese than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Cooked Vegetable Macaroni contain similar levels of Copper per 300 calories.
• 300 calories of Cooked Vegetable Macaroni lack sufficient amounts of Potassium
• Both Dry Soba Japanese Noodles as well as Cooked Enriched Vegetable Macaroni lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Soba Japanese Noodles have 1.2 times more Protein than Cooked Vegetable Macaroni.
• Both Dry Soba Japanese Noodles and Cooked Vegetable Macaroni offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Dry Soba Japanese Noodles as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.