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

Macros Ratio

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

Macro Nutrients

	Cooked Soba Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	4.84% 140kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	29% 37.7g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	NA	16% 6.1g	38g per day for Men 19-50 years
Protein	13% 7.17g	11.5% 6.42g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

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