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

Weight per 500 calories

• Dry Enriched Vegetable Macaroni: 136g
• Cooked Soba Japanese Noodles: 505g

Dry Enriched Vegetable Macaroni has 3.7 times more energy per 100g than Cooked Soba Japanese Noodles. It has high energy density when compared to other foods. Cooked Soba Japanese Noodles having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry Enriched Vegetable Macaroni	15%	3%	82%
Cooked Soba Japanese Noodles	19%	1%	80%

Macro Nutrients

	Dry Enriched Vegetable Macaroni	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	0.52% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	83.3% 108g	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	15.4% 5.86g	NA	38g per day for Men 19-50 years
Protein	32% 18g	45.6% 25.6g	56g per day for Men 19-50 years

Vitamins

	Dry Enriched Vegetable Macaroni	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	1.2% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	39.6% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	15.5% 0.2mg	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	95% 379μg	8.84% 35.4μg	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 Enriched Vegetable Macaroni	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	2.02% 20.2mg	1000mg per day for Men 19-50 years
Copper	30.3% 0.27mg	4.5% 0.04mg	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	73% 5.83mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	15% 62.7mg	11% 45.5mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	82% 1.9mg	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	22.6% 158mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	20.2% 303mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.04mg	5.5% 0.61mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	9.97% 369g	3700g per day for Men 19-50 years

Dry Enriched Vegetable Macaroni VS Cooked Soba Japanese Noodles Nutrients Per 500 Kcal

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

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

• 500 calories of Dry Enriched Vegetable Macaroni have 3 times more Vitamin B1, 5.4 times more Vitamin B2, 3.9 times more Vitamin B3 and 10.7 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Dry Enriched Vegetable Macaroni and Cooked Soba Japanese Noodles provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Dry Enriched Vegetable Macaroni as well as Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Dry Enriched Vegetable Macaroni have 6.7 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus and 2.2 times more Potassium than Cooked Soba Japanese Noodles.
• While 500 kcal of Cooked Soba Japanese Noodles contain 5.2 times more Sodium than Dry Enriched Vegetable Macaroni.
• 500 calories of Cooked Soba Japanese Noodles lack sufficient amounts of Copper and Potassium
• Both Dry Enriched Vegetable Macaroni as well as Cooked Soba Japanese Noodles lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Soba Japanese Noodles contain 1.4 times more Protein than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Cooked Soba Japanese Noodles offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Dry Enriched Vegetable Macaroni as well as Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.