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

Macros Ratio

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

Macro Nutrients

	Whole Wheat Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	17.2% 499kcal	17.4% 505kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	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	80% 104g	80.8% 105g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	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	0.59% 0.43g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	34.3% 13g	16% 6.1g	38g per day for Men 19-50 years
Protein	35% 19.7g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Whole Wheat Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	22.7% 0.2mg	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	64% 5.13mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	69.5% 486mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	18% 615mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	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	38.3% 4.2mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.35% 13g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Whole Wheat Pasta have 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 Whole-Wheat Pasta as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Whole Wheat Pasta have 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.
• While 5 oz of Dry Somen Japanese Noodles contain 306.7 times more Sodium than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Wheat Pasta have 3.6 times more Fat, 2.4 times more Omega 3, 3.5 times more Omega 6, 2.1 times more Fiber and 1.2 times more Protein than Dry Somen Japanese Noodles.
• Both Whole Wheat Pasta and Dry Somen Japanese Noodles offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Dry Somen Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6