Comparing Nutrients in 5 ounces Dry Somen Japanese Noodles VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Dry Somen Japanese Noodles	13%	2%	85%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Dry Somen Japanese Noodles	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.4% 505kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	4.3% 4.15g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	8.86% 1.5g	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	80% 104g	130g per day for Men 19-50 years
Sugars	NA	5.36% 3.9g	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	0.59% 0.43g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	16% 6.1g	34.3% 13g	38g per day for Men 19-50 years
Protein	28.7% 16g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.75% 1.24mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	31% 0.4mg	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	24.5% 98μg	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	NA	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	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Somen Japanese Noodles	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	78.3% 0.7mg	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	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	184% 4.23mg	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	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	18% 615mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	174% 2608mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Somen Japanese Noodles VS Whole Wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Somen Japanese Noodles versus 5 oz of 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 Whole Wheat Pasta:

• 5 oz of Dry Whole-Wheat Pasta contain 4 times more Vitamin B1, 8.4 times more Vitamin B2, 9.9 times more Vitamin B3, 1.8 times more Vitamin B5, 5.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Somen Japanese Noodles vs Whole Wheat Pasta:

• 5 ounces of Dry Somen Japanese Noodles have 306.7 times more Sodium than Whole Wheat Pasta.
• While 5 oz of Dry Whole-Wheat Pasta contain 1.3 times more Calcium, 3.5 times more Copper, 2.7 times more Iron, 4.6 times more Magnesium, 6.2 times more Manganese, 4.3 times more Phosphorus, 2.6 times more Potassium, 9.3 times more Selenium and 6.6 times more Zinc than Dry Somen Japanese Noodles.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Whole-Wheat Pasta contain 3.6 times more Fat, 2.4 times more Omega 3, 3.5 times more Omega 6 and 2.1 times more Fiber than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Dry Somen Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6