Comparing Nutrients in 300 calories Dry Somen Japanese Noodles VS Enriched Pasta

Weight per 300 calories

• Dry Somen Japanese Noodles: 84.3g
• Enriched Pasta: 81g

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

Which food has more nutrients per 300 calories - Dry Somen Japanese Noodles or Enriched Pasta?

Macros Ratio

	Protein	Fat	Carbs
Dry Somen Japanese Noodles	13%	2%	85%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Dry Somen Japanese Noodles	Enriched Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	1.53% 0.024g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	46.4% 60.4g	130g per day for Men 19-50 years
Sugars	NA	2.98% 2.16g	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	0.12% 0.089g	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	% 0.097g	g per day for Men 19-50 years
Sucrose	NA	% 0.39g	g per day for Men 19-50 years
Fiber	9.54% 3.62g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	17% 9.56g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.24% 0.042mg	8.83% 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	2.95% 11.8μg	48% 192μg	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	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.067% 0.081μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Somen Japanese Noodles	Enriched Pasta	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.6μg	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	14% 1.1mg	33.4% 2.67mg	8mg per day for Men 19-50 years
Magnesium	5.6% 23.6mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	32.2% 0.74mg	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	9.63% 67.4mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	4.06% 138mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	103% 1551mg	0.32% 4.85mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.21% 7.76g	0.22% 8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Somen Japanese Noodles vs Enriched Pasta:

• Dry Enriched Pasta contains 8.5 times more Vitamin B1, 14.8 times more Vitamin B2, 7.9 times more Vitamin B3, 2.7 times more Vitamin B6 and 16.2 times more Vitamin B9 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Dry Enriched Pasta have similar amounts of Vitamin B5 per 300 kcal.
• Both Dry Somen Japanese Noodles as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Somen Japanese Noodles vs Enriched Pasta:

• Dry Somen Japanese Noodles have 319.6 times more Sodium than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 1.9 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Selenium and 3 times more Zinc than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Dry Enriched Pasta have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Somen Japanese Noodles have 1.4 times more Fiber than Dry Enriched Pasta.
• Both Dry Somen Japanese Noodles and Dry Enriched Pasta have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Dry Somen Japanese Noodles as well as Dry Enriched Pasta have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.