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

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Chow Mein	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	23% 668kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	30% 9.55g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	29% 4.92g	1.7% 0.29g	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	81.4% 106g	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	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Dry 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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	26% 0.34mg	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	21.3% 85μg	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	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0% 0mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	36.2% 0.33mg	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	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	79.6% 1.83mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	10.5% 357mg	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	75% 1123mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.26% 9.75g	3700g per day for Men 19-50 years

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

• Chow Mein Chinese Noodles have 3.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 5.6 times more Vitamin B6 than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Vitamin B1 per 5 oz.
• Both Chow Mein Chinese Noodles as well as Dry 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 Dry Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 2.4 times more Iron than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain more Calcium, 1.9 times more Copper, 5 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 2.1 times more Zinc than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chow Mein Chinese Noodles have 1.4 times more Energy, 29.9 times more Fat, 49.5 times more Saturated Fat, 6.1 times more Omega 3 and 17 times more Omega 6 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 1.3 times more Protein than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Carbohydrate per 5 oz.
• Both Chow Mein Chinese Noodles as well as Dry Soba Japanese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.