Comparing Nutrients in 5 ounces Cooked Homemade Pasta VS Dry Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Homemade Pasta	14%	7%	79%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Cooked Homemade Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	6.06% 176kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.78% 0.64g	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	27.4% 35.6g	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	NA	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Homemade Pasta	Dry Soba 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	21.5% 0.26mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	15.2% 61μg	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

	Cooked Homemade Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	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	20% 1.6mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	8.1% 56.7mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	7% 105mg	75% 1123mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	2.64% 98g	0.26% 9.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Homemade Pasta vs Dry Soba Japanese Noodles:

• Dry Soba Japanese Noodles contain 2.6 times more Vitamin B1, 2.4 times more Vitamin B3, 6.4 times more Vitamin B5, 8.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta Made Without Egg and Dry Soba Japanese Noodles have similar amounts of Vitamin B2 per 5 oz.
• Both Cooked Homemade Pasta Made Without Egg as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cooked Homemade Pasta vs Dry Soba Japanese Noodles:

• Cooked Homemade Pasta Made Without Egg has 10 times more Water than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 5.8 times more Calcium, 3.8 times more Copper, 2.4 times more Iron, 6.8 times more Magnesium, 6.7 times more Manganese, 6.4 times more Phosphorus, 13.3 times more Potassium, 10.7 times more Sodium and 4.6 times more Zinc than Cooked Homemade Pasta Made Without Egg.

Comparison of macro-nutrients per 5 ounces:

• Cooked Homemade Pasta Made Without Egg has 1.4 times more Fat, 3.4 times more Omega 3 and 2.2 times more Omega 6 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 2.7 times more Energy, 3 times more Carbohydrate and 3.3 times more Protein than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta Made Without Egg as well as Dry Soba Japanese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.