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

Macros Ratio

	Protein	Fat	Carbs
Cooked Somen Japanese Noodles	13%	1%	86%
Dry Somen Japanese Noodles	13%	2%	85%

Macro Nutrients

	Cooked Somen Japanese Noodles	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	6.4% 186kcal	17.4% 505kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	80.8% 105g	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	10% 5.67g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Somen Japanese Noodles	Dry Somen 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	2.36% 0.028mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	7.75% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	5.45% 0.071mg	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	4.96% 20μg	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 Somen Japanese Noodles	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	3.94% 0.035mg	22.7% 0.2mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	29.5% 0.68mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	174% 2608mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.35% 13g	3700g per day for Men 19-50 years

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

• Cooked Somen Japanese Noodles have 1.3 times more Vitamin B2 than Dry Somen Japanese Noodles.
• While Dry Somen Japanese Noodles contain 5.1 times more Vitamin B1, 9 times more Vitamin B3, 2.9 times more Vitamin B5, 3.8 times more Vitamin B6 and 7 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Cooked Somen Japanese Noodles have 7.4 times more Water than Dry Somen Japanese Noodles.
• While Dry Somen Japanese Noodles contain 2.9 times more Calcium, 5.8 times more Copper, 2.5 times more Iron, 14 times more Magnesium, 1.9 times more Manganese, 3 times more Phosphorus, 5.7 times more Potassium, 11.4 times more Sodium and 2 times more Zinc than Cooked Somen Japanese Noodles.

Comparison of macro-nutrients per 5 ounces:

• Dry Somen Japanese Noodles contain 2.7 times more Energy, 4.8 times more Omega 3, 4.6 times more Omega 6, 2.7 times more Carbohydrate and 2.8 times more Protein than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles as well as Dry Somen Japanese Noodles have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.