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

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	17.4% 506kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	1.7% 0.29g	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	81.4% 106g	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	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Dry 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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	26% 0.34mg	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	21.3% 85μg	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	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	36.2% 0.33mg	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	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	79.6% 1.83mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	10.5% 357mg	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	75% 1123mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.26% 9.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Corn Gluten-free Pasta VS Dry 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 Dry 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 Dry Soba Japanese Noodles:

• 5 oz of Dry Soba Japanese Noodles contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Dry Soba Japanese Noodles provide similar amounts of Vitamin B6 per five ounces.
• Both Dry Corn Gluten-free Pasta as well as Dry 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 Dry Soba Japanese Noodles:

• 5 ounces of Dry Corn Gluten-free Pasta have 1.3 times more Magnesium than Dry Soba Japanese Noodles.
• While 5 oz of Dry Soba Japanese Noodles contain 8.8 times more Calcium, 2.9 times more Iron, 2.7 times more Manganese and 264 times more Sodium than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Dry Soba Japanese Noodles contain similar levels of Copper, Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Corn Gluten-free Pasta have 2.9 times more Fat and 4.4 times more Omega 6 than Dry Soba Japanese Noodles.
• While 5 oz of Dry Soba Japanese Noodles contain 1.9 times more Protein than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Dry Soba Japanese Noodles offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Dry Soba Japanese Noodles provide inadequate amounts of Omega 6
• Both Dry Corn Gluten-free Pasta as well as Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 in five ounces.