Comparing Nutrients in 5 ounces Cooked Vegetable Macaroni VS Cooked Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Cooked Soba Japanese Noodles	19%	1%	80%

Macro Nutrients

	Cooked Vegetable Macaroni	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Energy	6.26% 181kcal	4.84% 140kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.7g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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% 6.1g	NA	38g per day for Men 19-50 years
Protein	11.5% 6.42g	13% 7.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.5mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	4.36% 0.057mg	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	23% 92μg	2.5% 9.92μg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	1.26% 0.011mg	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	8.7% 0.69mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	60.8% 1.4mg	23% 0.53mg	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	10% 71mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Vegetable Macaroni VS Cooked Soba Japanese Noodles per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Vegetable Macaroni versus 5 oz of Cooked Soba Japanese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Vegetable Macaroni vs Cooked Soba Japanese Noodles:

• 5 ounces of Cooked Vegetable Macaroni have 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 9.3 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• While 5 oz of Cooked Soba Japanese Noodles contain 1.7 times more Vitamin B6 than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Cooked Soba Japanese Noodles provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• 5 ounces of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Vegetable Macaroni vs Cooked Soba Japanese Noodles:

• 5 ounces of Cooked Vegetable Macaroni have 11.5 times more Copper, 2.1 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus and 3.7 times more Zinc than Cooked Soba Japanese Noodles.
• While 5 oz of Cooked Soba Japanese Noodles contain 10 times more Sodium than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Cooked Soba Japanese Noodles contain similar levels of Iron per five ounces.
• 5 ounces of Cooked Soba Japanese Noodles lack sufficient amounts of Copper and Zinc
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Soba Japanese Noodles lack sufficient amounts of Calcium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Vegetable Macaroni have 1.3 times more Energy and 1.2 times more Carbohydrate than Cooked Soba Japanese Noodles.
• Both Cooked Vegetable Macaroni and Cooked Soba Japanese Noodles offer comparable quantities of Protein per five ounces.
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6 in five ounces.