Comparing Nutrients in 7 ounces Cooked Soba Japanese Noodles VS Dry Enriched Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Cooked Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	6.77% 196kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	114% 149g	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	18% 10g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	19.7% 0.26mg	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	3.47% 14μg	138% 552μg	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	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 Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	1.76% 0.016mg	44% 0.4mg	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	12% 0.95mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	332% 7.63mg	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	7.1% 49.6mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Dry Enriched Vegetable Macaroni per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Soba Japanese Noodles versus 7 oz of Dry Enriched Vegetable Macaroni to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Soba Japanese Noodles vs Dry Enriched Vegetable Macaroni:

• 7 oz of Dry Enriched Vegetable Macaroni contain 11 times more Vitamin B1, 20.2 times more Vitamin B2, 14.4 times more Vitamin B3, 3.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 39.7 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• 7 ounces of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Soba Japanese Noodles vs Dry Enriched Vegetable Macaroni:

• 7 ounces of Cooked Soba Japanese Noodles have 1.4 times more Sodium than Dry Enriched Vegetable Macaroni.
• While 7 oz of Dry Enriched Vegetable Macaroni contain 8.5 times more Calcium, 25 times more Copper, 8.9 times more Iron, 5.1 times more Magnesium, 10.3 times more Manganese, 4.6 times more Phosphorus, 8.1 times more Potassium and 6.3 times more Zinc than Cooked Soba Japanese Noodles.
• 7 ounces of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Enriched Vegetable Macaroni contain 3.7 times more Energy, 24.5 times more Omega 3, 13 times more Omega 6, 3.5 times more Carbohydrate and 2.6 times more Protein than Cooked Soba Japanese Noodles.
• 7 ounces of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6