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

Weight per 500 calories

• Dry Somen Japanese Noodles: 140g
• Cooked Somen Japanese Noodles: 382g

Dry Somen Japanese Noodles have 2.7 times more energy per 100g than Cooked Somen Japanese Noodles. It has high energy density when compared to other foods. Cooked Somen Japanese Noodles having average energy density.

Which food has more nutrients per 500 calories - Dry Somen Japanese Noodles or Cooked Somen Japanese Noodles?

Macros Ratio

	Protein	Fat	Carbs
Dry Somen Japanese Noodles	13%	2%	85%
Cooked Somen Japanese Noodles	13%	1%	86%

Macro Nutrients

	Dry Somen Japanese Noodles	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	1.43% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	81% 105g	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	16% 6.04g	NA	38g per day for Men 19-50 years
Protein	28.5% 16g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.36% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.037mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	3.8% 0.05mg	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	4.9% 19.7μg	1.9% 7.63μg	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 Somen Japanese Noodles	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	3.05% 30.5mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	10.6% 0.095mg	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	23% 1.85mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.36% 39.3mg	1.8% 7.63mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	41.7% 0.96mg	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	16% 112mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	3.26% 111mg	3400mg per day for Men 19-50 years
Selenium	21% 11.7μg	NA	55μg per day for Men 19-50 years
Sodium	172% 2584mg	41% 615mg	1500mg per day for Men 19-50 years
Zinc	5.75% 0.63mg	7.63% 0.84mg	11mg per day for Men 19-50 years
Water	0.35% 13g	7% 259g	3700g per day for Men 19-50 years

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

• Dry Somen Japanese Noodles have 1.9 times more Vitamin B1, 3.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 3.4 times more Vitamin B2 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Cooked Somen Japanese Noodles have similar amounts of Vitamin B5 per 500 kcal.
• Both Dry Somen Japanese Noodles as well as Cooked Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Dry Somen Japanese Noodles have 2.1 times more Copper, 5.2 times more Magnesium, 2.1 times more Potassium and 4.2 times more Sodium than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 1.4 times more Manganese, 1.3 times more Zinc and 20 times more Water than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Cooked Somen Japanese Noodles have similar amounts of Iron and Phosphorus per 500 kcal.
• Both Dry Somen Japanese Noodles as well as Cooked Somen Japanese Noodles have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Dry Somen Japanese Noodles and Cooked Somen Japanese Noodles have similar amounts of macro-nutrients per 500 kcal
• Both Dry Somen Japanese Noodles and Cooked Somen Japanese Noodles have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dry Somen Japanese Noodles as well as Cooked Somen Japanese Noodles have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.