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

Macros Ratio

	Protein	Fat	Carbs
Cooked Somen Japanese Noodles	13%	1%	86%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Cooked Somen Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	6.4% 186kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	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	30% 39g	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	10% 5.67g	11.5% 6.42g	56g per day for Men 19-50 years

Vitamins

	Cooked Somen 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	2.36% 0.028mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	9.5% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	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	0.71% 2.83μg	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 Somen Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	3.94% 0.035mg	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	9.2% 0.74mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	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	5.47% 38.3mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.6% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Somen 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 Somen Japanese Noodles vs Cooked Vegetable Macaroni:

• 5 oz of Cooked Enriched Vegetable Macaroni contain 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 11 times more Vitamin B3, 2 times more Vitamin B5 and 32.5 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• 5 ounces of Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Cooked Somen Japanese Noodles as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cooked Somen Japanese Noodles have 26.8 times more Sodium than Cooked Vegetable Macaroni.
• While 5 oz of Cooked Enriched Vegetable Macaroni contain 3.7 times more Copper, 9.5 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus and 2 times more Zinc than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles and Cooked Vegetable Macaroni contain similar levels of Iron per five ounces.
• 5 ounces of Cooked Somen Japanese Noodles lack sufficient amounts of Magnesium
• Both Cooked Somen 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:

• Both Cooked Somen Japanese Noodles and Cooked Enriched Vegetable Macaroni have similar amounts of macro-nutrients per 5 oz
• Both Cooked Somen Japanese Noodles and Cooked Vegetable Macaroni offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Cooked Somen Japanese Noodles as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6 in five ounces.