Comparing Nutrients in 7 ounces Enriched Pasta VS Cooked Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Cooked Somen Japanese Noodles	13%	1%	86%

Macro Nutrients

	Enriched Pasta	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Energy	25.4% 736kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	42% 54.7g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	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	0.3% 0.22g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	NA	38g per day for Men 19-50 years
Protein	46.2% 26g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	2% 0.026mg	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	118% 470μg	0.99% 3.97μg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	5.5% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.89% 35.7μg	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	82% 6.55mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	21.7% 0.5mg	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	53.6% 375mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Pasta VS Cooked Somen Japanese Noodles per 7 oz

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

Lets compare vitamin content per 7 ounces of Enriched Pasta vs Cooked Somen Japanese Noodles:

• 7 ounces of Enriched Pasta have 44.6 times more Vitamin B1, 12.1 times more Vitamin B2, 74 times more Vitamin B3, 2.5 times more Vitamin B5, 10.9 times more Vitamin B6 and 118.5 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• 7 ounces of Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Dry Enriched Pasta as well as Cooked Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Enriched Pasta vs Cooked Somen Japanese Noodles:

• 7 ounces of Enriched Pasta have 2.6 times more Calcium, 11.6 times more Copper, 6.3 times more Iron, 26.5 times more Magnesium, 3.7 times more Manganese, 7 times more Phosphorus, 7.7 times more Potassium and 6.4 times more Zinc than Cooked Somen Japanese Noodles.
• While 7 oz of Cooked Somen Japanese Noodles contain 26.8 times more Sodium than Dry Enriched Pasta.
• 7 ounces of Cooked Somen Japanese Noodles lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Pasta have 2.8 times more Energy, 8.2 times more Omega 6, 2.7 times more Carbohydrate and 3.3 times more Protein than Cooked Somen Japanese Noodles.
• 7 ounces of Cooked Somen Japanese Noodles provide inadequate amounts of Omega 6
• Both Dry Enriched Pasta as well as Cooked Somen Japanese Noodles provide inadequate amounts of Omega 3 in seven ounces.