Comparing Nutrients in 7 ounces Cooked Somen Japanese Noodles VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Cooked Somen Japanese Noodles	13%	1%	86%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Cooked Somen Japanese Noodles	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	8.96% 260kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	2.65% 0.45g	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% 52g	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	NA	38g per day for Men 19-50 years
Protein	14% 7.94g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Somen Japanese Noodles	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	14.7% 0.19mg	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	5.95% 24μg	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 Somen Japanese Noodles	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	45.2% 0.41mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	130% 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	7.65% 53.6mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.5mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	NA	79.7% 44μg	55μg per day for Men 19-50 years
Sodium	21.3% 319mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Somen Japanese Noodles VS Cooked Spinach Spaghetti per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Somen Japanese Noodles versus 7 oz of Cooked Spinach Spaghetti 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 Spinach Spaghetti:

• 7 oz of Cooked Spinach Spaghetti contain 4.9 times more Vitamin B1, 3.1 times more Vitamin B2, 15.8 times more Vitamin B3, 7.4 times more Vitamin B6 and 6 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles and Cooked Spinach Spaghetti provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Somen Japanese Noodles as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Somen Japanese Noodles vs Cooked Spinach Spaghetti:

• 7 ounces of Cooked Somen Japanese Noodles have 11.5 times more Sodium than Cooked Spinach Spaghetti.
• While 7 oz of Cooked Spinach Spaghetti contain 3.8 times more Calcium, 8.2 times more Copper, 2 times more Iron, 31 times more Magnesium, 6 times more Manganese, 4 times more Phosphorus and 4.9 times more Zinc than Cooked Somen Japanese Noodles.
• 7 ounces of Cooked Somen Japanese Noodles lack sufficient amounts of Calcium and Magnesium
• Both Cooked Somen Japanese Noodles as well as Cooked Spinach Spaghetti lack sufficient amounts of Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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