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

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	23% 667kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	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	114% 148g	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	51% 28.5g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Dry 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	79.4% 0.95mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	29.8% 119μg	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

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	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	67% 5.36mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	72% 504mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	105% 1572mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.53% 19.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dry 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 Dry Soba Japanese Noodles vs Dry Enriched Vegetable Macaroni:

• 7 ounces of Dry Soba Japanese Noodles have 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Dry Enriched Vegetable Macaroni.
• While 7 oz of Dry Enriched Vegetable Macaroni contain 2.2 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3 and 4.6 times more Vitamin B9 than Dry Soba Japanese Noodles.
• Both Dry 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 Dry Soba Japanese Noodles vs Dry Enriched Vegetable Macaroni:

• 7 ounces of Dry Soba Japanese Noodles have 2.1 times more Magnesium, 2.2 times more Phosphorus, 18.4 times more Sodium and 2.3 times more Zinc than Dry Enriched Vegetable Macaroni.
• While 7 oz of Dry Enriched Vegetable Macaroni contain 1.6 times more Iron and 3 times more Manganese than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Dry Enriched Vegetable Macaroni contain similar levels of Calcium, Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Enriched Vegetable Macaroni contain 3.1 times more Omega 3 and 1.8 times more Omega 6 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Dry Enriched Vegetable Macaroni offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6