Comparing Nutrients in 5 ounces Chow Mein VS Cooked Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Cooked Soba Japanese Noodles	19%	1%	80%

Macro Nutrients

	Chow Mein	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Energy	23% 668kcal	4.84% 140kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	30% 9.55g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	29% 4.92g	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	69.4% 90g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	0% 0g	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	25% 9.5g	NA	38g per day for Men 19-50 years
Protein	27.5% 15.4g	13% 7.17g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Cooked Soba 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	67% 0.8mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	44.3% 177μg	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	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0% 0mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	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	114% 9.1mg	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	35.6% 0.82mg	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	20% 139mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	NA	55μg per day for Men 19-50 years
Sodium	82% 1228mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chow Mein vs Cooked Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 6 times more Vitamin B1, 15.3 times more Vitamin B2, 9.2 times more Vitamin B3 and 17.9 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Chow Mein Chinese Noodles and Cooked Soba Japanese Noodles have similar amounts of Vitamin B6 per 5 oz.
• Both Chow Mein Chinese Noodles as well as Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chow Mein vs Cooked Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 15.5 times more Copper, 13.4 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium, 14.4 times more Sodium and 6.8 times more Zinc than Cooked Soba Japanese Noodles.
• While Cooked Soba Japanese Noodles contain 46.2 times more Water than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles as well as Cooked Soba Japanese Noodles have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chow Mein Chinese Noodles have 4.8 times more Energy, 212.4 times more Fat, 354.6 times more Saturated Fat, 49 times more Omega 3, 119.8 times more Omega 6, 3 times more Carbohydrate and 2.2 times more Protein than Cooked Soba Japanese Noodles.
• Both Chow Mein Chinese Noodles as well as Cooked Soba Japanese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.