Comparing Nutrients in 5 ounces Dry Soba Japanese Noodles VS Dry Enriched Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	16.4% 476kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.14% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	81.6% 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	16% 6.1g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14% 0.18mg	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	21.3% 85μg	99% 394μg	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

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	31.5% 0.28mg	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	48% 3.83mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	237% 5.45mg	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	51.4% 360mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	75% 1123mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	0.38% 14g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dry Soba Japanese Noodles have 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Dry Enriched Vegetable Macaroni.
• While 5 oz of Dry Enriched Vegetable Macaroni contain 2.2 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3 and 4.6 times more Vitamin B9 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles as well as Dry 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 Dry Soba Japanese Noodles vs Dry Enriched Vegetable Macaroni:

• 5 ounces of Dry Soba Japanese Noodles have 2.1 times more Magnesium, 2.2 times more Phosphorus, 18.4 times more Sodium and 2.3 times more Zinc than Dry Enriched Vegetable Macaroni.
• While 5 oz of Dry Enriched Vegetable Macaroni contain 1.6 times more Iron and 3 times more Manganese than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Dry Enriched Vegetable Macaroni contain similar levels of Calcium, Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Enriched Vegetable Macaroni contain 3.1 times more Omega 3 and 1.8 times more Omega 6 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Dry Enriched Vegetable Macaroni offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6