Comparing Nutrients in 5 ounces Cooked Soba Japanese Noodles VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Cooked Soba Japanese Noodles	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	4.84% 140kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.63% 0.45g	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	30.4% 39.6g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	13% 7.17g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	6.32% 0.082mg	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	2.13% 8.5μg	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	NA	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	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	1.26% 0.011mg	10% 0.091mg	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	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	9.43% 0.22mg	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	15.4% 108mg	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	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	5.67% 85mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	8.1% 0.89mg	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 Corn Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Soba Japanese Noodles versus 5 oz of Cooked Corn Pasta 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 Corn Pasta:

• 5 ounces of Cooked Soba Japanese Noodles have 1.8 times more Vitamin B1 and 1.8 times more Vitamin B5 than Cooked Corn Pasta.
• While 5 oz of Cooked Corn Gluten-free Pasta contain 1.5 times more Vitamin B6 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Corn Pasta provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Corn Pasta have insufficient amounts of Vitamin B2
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cooked Soba Japanese Noodles vs Cooked Corn Pasta:

• 5 ounces of Cooked Soba Japanese Noodles have 1.9 times more Iron, 2.4 times more Manganese and more Sodium than Cooked Corn Pasta.
• While 5 oz of Cooked Corn Gluten-free Pasta contain 8 times more Copper, 4 times more Magnesium, 3 times more Phosphorus and 5.3 times more Zinc than Cooked Soba Japanese Noodles.
• 5 ounces of Cooked Soba Japanese Noodles lack sufficient amounts of Copper and Zinc
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta lack sufficient amounts of Calcium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Soba Japanese Noodles have 1.9 times more Protein than Cooked Corn Pasta.
• While 5 oz of Cooked Corn Gluten-free Pasta contain 1.3 times more Energy and 1.3 times more Carbohydrate than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 3 and Omega 6 in five ounces.