Comparing Nutrients in 5 ounces Dry Corn Gluten-free Pasta VS Cooked Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Cooked Soba Japanese Noodles	19%	1%	80%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Energy	17.4% 506kcal	4.84% 140kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	23.4% 30.4g	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	41% 15.6g	NA	38g per day for Men 19-50 years
Protein	19% 10.6g	13% 7.17g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.3% 0.33mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	4.36% 0.057mg	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	8.86% 35.4μg	2.5% 9.92μg	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	NA	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

	Dry Corn Gluten-free Pasta	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	1.26% 0.011mg	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	16.5% 1.3mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	23% 0.53mg	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	51.2% 359mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Corn Gluten-free Pasta VS Cooked Soba Japanese Noodles per 5 oz

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

Lets compare vitamin content per 5 ounces of Dry Corn Gluten-free Pasta vs Cooked Soba Japanese Noodles:

• 5 ounces of Dry Corn Gluten-free Pasta have 2.5 times more Vitamin B1, 3.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.1 times more Vitamin B5, 5.2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• 5 ounces of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Dry Corn Gluten-free Pasta as well as Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Dry Corn Gluten-free Pasta vs Cooked Soba Japanese Noodles:

• 5 ounces of Dry Corn Gluten-free Pasta have 25.3 times more Copper, 1.9 times more Iron, 13.2 times more Magnesium, 1.3 times more Manganese, 10.1 times more Phosphorus, 8.4 times more Potassium and 14.9 times more Zinc than Cooked Soba Japanese Noodles.
• While 5 oz of Cooked Soba Japanese Noodles contain 20 times more Sodium than Dry Corn Gluten-free Pasta.
• 5 ounces of Cooked Soba Japanese Noodles lack sufficient amounts of Copper, Potassium and Zinc
• Both Dry Corn Gluten-free Pasta as well as Cooked Soba Japanese Noodles lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Corn Gluten-free Pasta have 3.6 times more Energy, 20.8 times more Fat, 30.9 times more Omega 6, 3.7 times more Carbohydrate and 1.5 times more Protein than Cooked Soba Japanese Noodles.
• 5 ounces of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 6
• Both Dry Corn Gluten-free Pasta as well as Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 in five ounces.