Comparing Nutrients in 7 ounces Dry Soba Japanese Noodles VS Chow Mein

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Chow Mein	9%	39%	52%

Macro Nutrients

	Dry Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Energy	23% 667kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	43.5% 42g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	41.8% 13.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	35% 13.3g	38g per day for Men 19-50 years
Protein	51% 28.5g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	6.56% 0.085mg	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	62% 248μg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	27.3% 0.25mg	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	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	49.8% 1.15mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	105% 1572mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.085% 3.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Soba Japanese Noodles VS Chow Mein per 7 oz

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

Lets compare vitamin content per 7 ounces of Dry Soba Japanese Noodles vs Chow Mein:

• 7 ounces of Dry Soba Japanese Noodles have 5.6 times more Vitamin B6 than Chow Mein.
• While 7 oz of Chow Mein Chinese Noodles contain 3.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Chow Mein provide similar amounts of Vitamin B1 per seven ounces.
• Both Dry Soba Japanese Noodles as well as Chow Mein Chinese Noodles 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 Chow Mein:

• 7 ounces of Dry Soba Japanese Noodles have more Calcium, 1.9 times more Copper, 5 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 2.1 times more Zinc than Chow Mein.
• While 7 oz of Chow Mein Chinese Noodles contain 2.4 times more Iron than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Chow Mein contain similar levels of Sodium per seven ounces.
• 7 ounces of Chow Mein lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Soba Japanese Noodles have 1.3 times more Protein than Chow Mein.
• While 7 oz of Chow Mein Chinese Noodles contain 1.4 times more Energy, 29.9 times more Fat, 49.5 times more Saturated Fat, 6.1 times more Omega 3 and 17 times more Omega 6 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Chow Mein offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6