Comparing Nutrients in 7 ounces Cooked Somen Japanese Noodles VS Cooked Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Cooked Somen Japanese Noodles	13%	1%	86%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Cooked Somen Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	8.96% 260kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	40.6% 53g	130g per day for Men 19-50 years
Sugars	NA	3.15% 2.3g	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	14% 7.94g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Cooked Somen Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	3.66% 0.048mg	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	0.99% 3.97μg	32.2% 129μg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Somen Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	20.3% 0.18mg	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	13% 1.03mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	85% 1.96mg	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	7.65% 53.6mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.5mg	1.8% 61.5mg	3400mg per day for Men 19-50 years
Selenium	NA	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	21.3% 319mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Somen Japanese Noodles VS Cooked Vegetable Macaroni per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Somen Japanese Noodles vs Cooked Vegetable Macaroni:

• 7 oz of Cooked Enriched Vegetable Macaroni contain 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 11 times more Vitamin B3, 2 times more Vitamin B5 and 32.5 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• 7 ounces of Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Cooked Somen Japanese Noodles as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Somen Japanese Noodles vs Cooked Vegetable Macaroni:

• 7 ounces of Cooked Somen Japanese Noodles have 26.8 times more Sodium than Cooked Vegetable Macaroni.
• While 7 oz of Cooked Enriched Vegetable Macaroni contain 3.7 times more Copper, 9.5 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus and 2 times more Zinc than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles and Cooked Vegetable Macaroni contain similar levels of Iron per seven ounces.
• 7 ounces of Cooked Somen Japanese Noodles lack sufficient amounts of Magnesium
• Both Cooked Somen Japanese Noodles as well as Cooked Enriched Vegetable Macaroni lack sufficient amounts of Calcium and Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Cooked Somen Japanese Noodles and Cooked Enriched Vegetable Macaroni have similar amounts of macro-nutrients per 7 oz
• Both Cooked Somen Japanese Noodles and Cooked Vegetable Macaroni offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Cooked Somen Japanese Noodles as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.