Comparing Nutrients in 7 ounces Cooked Homemade Pasta VS Cooked Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Homemade Pasta	14%	7%	79%
Cooked Soba Japanese Noodles	19%	1%	80%

Macro Nutrients

	Cooked Homemade Pasta	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Energy	8.5% 246kcal	6.77% 196kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 50g	32.7% 42.5g	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	15.5% 8.67g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Homemade Pasta	Cooked Soba 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	30% 0.36mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	6.1% 0.079mg	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	21.3% 85.3μg	3.47% 14μg	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

	Cooked Homemade Pasta	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	1.76% 0.016mg	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	28% 2.24mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	32.3% 0.74mg	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	11.3% 79.4mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.7mg	2.04% 69.5mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Homemade Pasta VS Cooked Soba Japanese Noodles per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Homemade Pasta vs Cooked Soba Japanese Noodles:

• 7 ounces of Cooked Homemade Pasta have 1.9 times more Vitamin B1, 5.7 times more Vitamin B2, 2.6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• While 7 oz of Cooked Soba Japanese Noodles contain 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Homemade Pasta Made Without Egg.
• 7 ounces of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Homemade Pasta Made Without Egg as well as Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cooked Homemade Pasta vs Cooked Soba Japanese Noodles:

• 7 ounces of Cooked Homemade Pasta have 7.5 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.2 times more Sodium and 3.1 times more Zinc than Cooked Soba Japanese Noodles.
• While 7 oz of Cooked Soba Japanese Noodles contain 1.9 times more Manganese than Cooked Homemade Pasta Made Without Egg.
• 7 ounces of Cooked Soba Japanese Noodles lack sufficient amounts of Copper and Zinc
• Both Cooked Homemade Pasta Made Without Egg as well as Cooked Soba Japanese Noodles lack sufficient amounts of Calcium and Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Homemade Pasta have 1.3 times more Energy, 27.5 times more Omega 3 and 15.6 times more Omega 6 than Cooked Soba Japanese Noodles.
• Both Cooked Homemade Pasta and Cooked Soba Japanese Noodles offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6