Comparing Nutrients in 7 ounces Whole Wheat Pasta VS Dry Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Dry Somen Japanese Noodles	13%	2%	85%

Macro Nutrients

	Whole Wheat Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	24% 699kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	113% 147g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	0.82% 0.6g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	49% 27.5g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	7.63% 0.099mg	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	34.2% 137μg	6.95% 27.8μg	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	NA	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	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	31.8% 0.29mg	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	89.8% 7.2mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	41.3% 0.95mg	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	97% 681mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	243% 3651mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Dry Somen Japanese Noodles per 7 oz

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

Lets compare vitamin content per 7 ounces of Whole Wheat Pasta vs Dry Somen Japanese Noodles:

• 7 ounces of Whole Wheat Pasta have 4 times more Vitamin B1, 8.4 times more Vitamin B2, 9.9 times more Vitamin B3, 1.8 times more Vitamin B5, 5.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Dry Somen Japanese Noodles.
• Both Dry Whole-Wheat Pasta as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Whole Wheat Pasta vs Dry Somen Japanese Noodles:

• 7 ounces of Whole Wheat Pasta have 1.3 times more Calcium, 3.5 times more Copper, 2.7 times more Iron, 4.6 times more Magnesium, 6.2 times more Manganese, 4.3 times more Phosphorus, 2.6 times more Potassium, 9.3 times more Selenium and 6.6 times more Zinc than Dry Somen Japanese Noodles.
• While 7 oz of Dry Somen Japanese Noodles contain 306.7 times more Sodium than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Wheat Pasta have 3.6 times more Fat, 2.4 times more Omega 3, 3.5 times more Omega 6, 2.1 times more Fiber and 1.2 times more Protein than Dry Somen Japanese Noodles.
• Both Whole Wheat Pasta and Dry Somen Japanese Noodles offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Dry Somen Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6