Comparing Nutrients in 7 ounces Cooked Soba Japanese Noodles VS Cooked Corn Pasta

Macros Ratio

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

Macro Nutrients

	Cooked Soba Japanese Noodles	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	6.77% 196kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.7% 0.63g	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	42.6% 55.4g	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	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	18% 10g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	8.85% 0.12mg	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	2.98% 12μg	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	NA	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	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	1.76% 0.016mg	14% 0.13mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	13.2% 0.3mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	1.8% 61.5mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.9% 145g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Cooked Corn Pasta per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Soba Japanese Noodles vs Cooked Corn Pasta:

• 7 ounces of Cooked Soba Japanese Noodles have 1.8 times more Vitamin B1 and 1.8 times more Vitamin B5 than Cooked Corn Pasta.
• While 7 oz of Cooked Corn Gluten-free Pasta contain 1.5 times more Vitamin B6 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Corn Pasta provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Corn Pasta have insufficient amounts of Vitamin B2
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cooked Soba Japanese Noodles vs Cooked Corn Pasta:

• 7 ounces of Cooked Soba Japanese Noodles have 1.9 times more Iron, 2.4 times more Manganese and more Sodium than Cooked Corn Pasta.
• While 7 oz of Cooked Corn Gluten-free Pasta contain 8 times more Copper, 4 times more Magnesium, 3 times more Phosphorus and 5.3 times more Zinc than Cooked Soba Japanese Noodles.
• 7 ounces of Cooked Soba Japanese Noodles lack sufficient amounts of Copper and Zinc
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta lack sufficient amounts of Calcium and Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Soba Japanese Noodles have 1.9 times more Protein than Cooked Corn Pasta.
• While 7 oz of Cooked Corn Gluten-free Pasta contain 1.3 times more Energy and 1.3 times more Carbohydrate than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.