Comparing Nutrients in 5 ounces Cooked Soba Japanese Noodles VS Dry Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Cooked Soba Japanese Noodles	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	4.84% 140kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	23.4% 30.4g	81.4% 106g	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	NA	NA	38g per day for Men 19-50 years
Protein	13% 7.17g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	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	11% 0.13mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	2.5% 9.92μg	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	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

	Cooked Soba Japanese Noodles	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	1.26% 0.011mg	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	8.5% 0.68mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	5.06% 35.4mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.67% 85mg	75% 1123mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.26% 9.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Dry Soba Japanese Noodles per 5 oz

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

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

• 5 oz of Dry Soba Japanese Noodles contain 5.1 times more Vitamin B1, 5 times more Vitamin B2, 6.3 times more Vitamin B3, 4.1 times more Vitamin B5, 6 times more Vitamin B6 and 8.6 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• 5 ounces of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Dry 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 Soba Japanese Noodles vs Dry Soba Japanese Noodles:

• 5 oz of Dry Soba Japanese Noodles contain 8.8 times more Calcium, 28.8 times more Copper, 5.6 times more Iron, 10.6 times more Magnesium, 3.5 times more Manganese, 10.2 times more Phosphorus, 7.2 times more Potassium, 13.2 times more Sodium and 14.3 times more Zinc than Cooked Soba Japanese Noodles.
• 5 ounces of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Soba Japanese Noodles contain 3.4 times more Energy, 3.5 times more Carbohydrate and 2.8 times more Protein than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6 in five ounces.