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

Weight per 300 calories

• Dry Soba Japanese Noodles: 89.3g
• Dry Enriched Vegetable Macaroni: 81.7g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Dry Soba Japanese Noodles	Dry Enriched 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	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.8% 0.31g	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	47% 61.2g	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	9.25% 3.5g	38g per day for Men 19-50 years
Protein	23% 13g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.73% 6.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	70.3% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.93% 0.12mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	8.1% 0.11mg	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	57% 227μg	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 Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	3.13% 31.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	18% 0.16mg	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	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	20% 85mg	8.95% 37.6mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	137% 3.14mg	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	32.4% 227mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	6.85% 233mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	47% 707mg	2.34% 35mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.65% 0.62mg	11mg per day for Men 19-50 years
Water	0.17% 6.14g	0.22% 8.1g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Dry Soba Japanese Noodles have 1.4 times more Vitamin B5 and 2 times more Vitamin B6 than Dry Enriched Vegetable Macaroni.
• While 300 kcal of Dry Enriched Vegetable Macaroni contain 2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.1 times more Vitamin B3 and 4.2 times more Vitamin B9 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles as well as Dry 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 Dry Enriched Vegetable Macaroni:

• 300 calories of Dry Soba Japanese Noodles have 1.3 times more Copper, 2.3 times more Magnesium, 2.4 times more Phosphorus, 20.1 times more Sodium and 2.5 times more Zinc than Dry Enriched Vegetable Macaroni.
• While 300 kcal of Dry Enriched Vegetable Macaroni contain 1.5 times more Iron and 2.7 times more Manganese than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Dry Enriched Vegetable Macaroni contain similar levels of Potassium per 300 calories.
• 300 calories of Dry Enriched Vegetable Macaroni lack sufficient amounts of Zinc
• Both Dry Soba Japanese Noodles as well as Dry Enriched Vegetable Macaroni lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Dry Soba Japanese Noodles and Dry Enriched Vegetable Macaroni have similar amounts of macro-nutrients per 300 kcal
• Both Dry Soba Japanese Noodles and Dry Enriched Vegetable Macaroni offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Dry Soba Japanese Noodles as well as Dry Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.