Comparing Nutrients in 100 grams Chow Mein VS Dry Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Chow Mein	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	16.2% 471kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.2g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	21% 6.74g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	17.6% 6.7g	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Dry 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	47.3% 0.57mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	18.5% 0.24mg	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	31.3% 125μg	15% 60μg	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	5.53% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0% 0mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	25.6% 0.23mg	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	80.4% 6.43mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	56% 1.3mg	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	14% 98mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	3.03% 103mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	52% 28.5μg	NA	55μg per day for Men 19-50 years
Sodium	57.7% 866mg	53% 792mg	1500mg per day for Men 19-50 years
Zinc	7.36% 0.81mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.043% 1.58g	0.19% 6.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chow Mein vs Dry Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 3.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 5.6 times more Vitamin B6 than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Vitamin B1 per 100 g.
• Both Chow Mein Chinese Noodles as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Chow Mein vs Dry Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 2.4 times more Iron than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain more Calcium, 1.9 times more Copper, 5 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 2.1 times more Zinc than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Chow Mein Chinese Noodles have 1.4 times more Energy, 29.9 times more Fat, 49.5 times more Saturated Fat, 6.1 times more Omega 3 and 17 times more Omega 6 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 1.3 times more Protein than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Carbohydrate per 100 g.
• Both Chow Mein Chinese Noodles as well as Dry Soba Japanese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.