Comparing Nutrients in 500 calories Cooked Vegetable Macaroni VS Dry Somen Japanese Noodles

Weight per 500 calories

• Cooked Vegetable Macaroni: 391g
• Dry Somen Japanese Noodles: 140g

Dry Somen Japanese Noodles have 2.8 times more energy per unit of mass than Cooked Enriched Vegetable Macaroni, which is high in comparison to other foods. Cooked Vegetable Macaroni having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Vegetable Macaroni or Dry Somen Japanese Noodles?

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Dry Somen Japanese Noodles	13%	2%	85%

Macro Nutrients

	Cooked Vegetable Macaroni	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.17% 1.14g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.22% 0.02g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	80% 104g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	44.2% 16.8g	16% 6.04g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	2.17% 19.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	2.8% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	5.4% 0.07mg	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	63.5% 254μg	4.9% 19.7μg	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	5.47% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.98% 1.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.23% 32.3mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	22.5% 0.2mg	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	24% 1.9mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74.2mg	9.36% 39.3mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	29.3% 0.67mg	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	28% 195mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	141% 77.3μg	21% 11.7μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	172% 2584mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	5.75% 0.63mg	11mg per day for Men 19-50 years
Water	7.2% 267g	0.35% 13g	3700g per day for Men 19-50 years

Cooked Vegetable Macaroni VS Dry Somen Japanese Noodles Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Vegetable Macaroni or Dry Somen Japanese Noodles?

Lets compare vitamin content per 500 calories of Cooked Vegetable Macaroni vs Dry Somen Japanese Noodles:

• 500 calories of Cooked Vegetable Macaroni have 3.1 times more Vitamin B1, 6.5 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5 and 12.9 times more Vitamin B9 than Dry Somen Japanese Noodles.
• 500 calories of Dry Somen Japanese Noodles have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cooked Enriched Vegetable Macaroni as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Vegetable Macaroni vs Dry Somen Japanese Noodles:

• 500 calories of Cooked Vegetable Macaroni have 1.8 times more Copper, 1.9 times more Magnesium, 5.7 times more Manganese, 1.7 times more Phosphorus, 6.6 times more Selenium and 2.7 times more Zinc than Dry Somen Japanese Noodles.
• While 500 kcal of Dry Somen Japanese Noodles contain 110.3 times more Sodium than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Dry Somen Japanese Noodles contain similar levels of Iron per 500 calories.
• 500 calories of Dry Somen Japanese Noodles lack sufficient amounts of Magnesium and Zinc
• Both Cooked Enriched Vegetable Macaroni as well as Dry Somen Japanese Noodles lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Vegetable Macaroni have 2.8 times more Fiber than Dry Somen Japanese Noodles.
• Both Cooked Vegetable Macaroni and Dry Somen Japanese Noodles offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Cooked Enriched Vegetable Macaroni as well as Dry Somen Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.