Comparing Nutrients in 7 ounces Dry Corn Gluten-free Pasta VS Dry Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	24.4% 708kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	2.4% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	114% 148g	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	57.4% 22g	NA	38g per day for Men 19-50 years
Protein	26.4% 15g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.2% 0.46mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.82mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	36.6% 0.48mg	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	12.4% 49.6μg	29.8% 119μg	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	NA	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 Corn Gluten-free Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	50.7% 0.46mg	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	23% 1.85mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	111% 2.56mg	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	71.7% 502mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	105% 1572mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.55mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Corn Gluten-free Pasta VS Dry Soba Japanese Noodles per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Corn Gluten-free Pasta versus 7 oz of Dry Soba Japanese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Corn Gluten-free Pasta vs Dry Soba Japanese Noodles:

• 7 oz of Dry Soba Japanese Noodles contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Dry Soba Japanese Noodles provide similar amounts of Vitamin B6 per seven ounces.
• Both Dry Corn Gluten-free Pasta as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dry Corn Gluten-free Pasta vs Dry Soba Japanese Noodles:

• 7 ounces of Dry Corn Gluten-free Pasta have 1.3 times more Magnesium than Dry Soba Japanese Noodles.
• While 7 oz of Dry Soba Japanese Noodles contain 8.8 times more Calcium, 2.9 times more Iron, 2.7 times more Manganese and 264 times more Sodium than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Dry Soba Japanese Noodles contain similar levels of Copper, Phosphorus, Potassium and Zinc per seven ounces.
• 7 ounces of Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Corn Gluten-free Pasta have 2.9 times more Fat and 4.4 times more Omega 6 than Dry Soba Japanese Noodles.
• While 7 oz of Dry Soba Japanese Noodles contain 1.9 times more Protein than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Dry Soba Japanese Noodles offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Dry Soba Japanese Noodles provide inadequate amounts of Omega 6
• Both Dry Corn Gluten-free Pasta as well as Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 in seven ounces.