Comparing Nutrients in 5 ounces Enriched Pasta VS Dry Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Dry Somen Japanese Noodles	13%	2%	85%

Macro Nutrients

	Enriched Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	18% 526kcal	17.4% 505kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	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	81.4% 106g	80.8% 105g	130g per day for Men 19-50 years
Sugars	5.22% 3.8g	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	0.22% 0.16g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	16% 6.1g	38g per day for Men 19-50 years
Protein	33% 18.5g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	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	105% 1.26mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.6% 10mg	7.75% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	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	84% 336μg	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	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.64% 25.5μg	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	58.5% 4.68mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	38.3% 268mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	163% 89.6μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	174% 2608mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.35% 13g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Enriched Pasta have 8.8 times more Vitamin B1, 15.4 times more Vitamin B2, 8.2 times more Vitamin B3, 2.8 times more Vitamin B6 and 16.9 times more Vitamin B9 than Dry Somen Japanese Noodles.
• Both Enriched Pasta and Dry Somen Japanese Noodles provide similar amounts of Vitamin B5 per five ounces.
• Both Dry Enriched Pasta as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Enriched Pasta have 2 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 7.6 times more Selenium and 3.1 times more Zinc than Dry Somen Japanese Noodles.
• While 5 oz of Dry Somen Japanese Noodles contain 306.7 times more Sodium than Dry Enriched Pasta.
• Both Enriched Pasta and Dry Somen Japanese Noodles contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Pasta have 1.8 times more Omega 6 than Dry Somen Japanese Noodles.
• While 5 oz of Dry Somen Japanese Noodles contain 1.3 times more Fiber than Dry Enriched Pasta.
• Both Enriched Pasta and Dry Somen Japanese Noodles offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Dry Somen Japanese Noodles provide inadequate amounts of Omega 6
• Both Dry Enriched Pasta as well as Dry Somen Japanese Noodles provide inadequate amounts of Omega 3 in five ounces.