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

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Dry Soba Japanese Noodles	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	16.4% 476kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	81.4% 106g	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	36.4% 20.4g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Dry 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	56.7% 0.68mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	21.3% 85μg	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

	Dry Soba Japanese Noodles	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	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	48% 3.83mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	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	51.4% 360mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	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	75% 1123mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	2.6% 97g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Dry Soba Japanese Noodles have 9.1 times more Vitamin B1, 5.7 times more Vitamin B2, 5.8 times more Vitamin B3, 7.5 times more Vitamin B5, 4.1 times more Vitamin B6 and 10 times more Vitamin B9 than Cooked Corn Pasta.
• 5 ounces of Cooked Corn Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Dry Soba Japanese Noodles have 35 times more Calcium, 3.6 times more Copper, 10.8 times more Iron, 2.6 times more Magnesium, 8.4 times more Manganese, 3.3 times more Phosphorus, 8.1 times more Potassium, more Sodium and 2.7 times more Zinc than Cooked Corn Pasta.
• 5 ounces of Cooked Corn Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Soba Japanese Noodles have 2.7 times more Energy, 2.7 times more Carbohydrate and 5.5 times more Protein than Cooked Corn Pasta.
• Both Dry Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 3 and Omega 6 in five ounces.