Comparing Nutrients in 5 ounces Dry Somen Japanese Noodles VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Dry Somen Japanese Noodles	13%	2%	85%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Dry Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	17.4% 505kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.8% 105g	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	NA	1.47% 1.06g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	16% 6.1g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	28.7% 16g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.75% 1.24mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	10% 0.13mg	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	4.96% 20μg	7.44% 29.8μg	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	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	35.4% 0.32mg	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	23.4% 1.87mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	81.4% 1.87mg	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	16% 113mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	94% 51.5μg	55μg per day for Men 19-50 years
Sodium	174% 2608mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.35% 13g	2.37% 87.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Somen Japanese Noodles VS Cooked Whole-wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Somen Japanese Noodles versus 5 oz of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Somen Japanese Noodles vs Cooked Whole-wheat Pasta:

• 5 ounces of Dry Somen Japanese Noodles have 1.8 times more Vitamin B5 than Cooked Whole-wheat Pasta.
• While 5 oz of Cooked Whole-wheat Pasta contain 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Somen Japanese Noodles vs Cooked Whole-wheat Pasta:

• 5 ounces of Dry Somen Japanese Noodles have 1.8 times more Calcium, 1.7 times more Potassium and 460 times more Sodium than Cooked Whole-wheat Pasta.
• While 5 oz of Cooked Whole-wheat Pasta contain 1.6 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 4.4 times more Selenium and 3 times more Zinc than Dry Somen Japanese Noodles.
• 5 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Somen Japanese Noodles have 2.4 times more Energy, 2.5 times more Carbohydrate and 1.9 times more Protein than Cooked Whole-wheat Pasta.
• While 5 oz of Cooked Whole-wheat Pasta contain 1.8 times more Omega 6 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Cooked Whole-wheat Pasta offer comparable quantities of Fiber per five ounces.
• 5 ounces of Dry Somen Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6