Comparing Nutrients in 100 grams Cooked Soba Japanese Noodles VS Dry Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Dry Somen Japanese Noodles	13%	2%	85%

Macro Nutrients

	Cooked Soba Japanese Noodles	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	3.4% 99kcal	12.3% 356kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	1.78% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	57% 74g	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	11.3% 4.3g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Dry 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	7.83% 0.094mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	5.47% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	3.85% 0.05mg	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	1.75% 7μg	3.5% 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	0% 0IU	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 Soba Japanese Noodles	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	0.4% 4mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	0.89% 0.008mg	16% 0.14mg	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	6% 0.48mg	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	21% 0.48mg	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	3.57% 25mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	123% 1840mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	1.97% 73g	0.25% 9.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Soba Japanese Noodles vs Dry Somen Japanese Noodles:

• Dry Somen Japanese Noodles contain 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Dry Somen Japanese Noodles have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Cooked Soba Japanese Noodles as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Soba Japanese Noodles vs Dry Somen Japanese Noodles:

• Cooked Soba Japanese Noodles have 7.9 times more Water than Dry Somen Japanese Noodles.
• While Dry Somen Japanese Noodles contain 5.8 times more Calcium, 18 times more Copper, 2.8 times more Iron, 3.1 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 4.7 times more Potassium, 30.7 times more Sodium and 3.8 times more Zinc than Cooked Soba Japanese Noodles.

Comparison of macro-nutrients per 100 grams:

• Dry Somen Japanese Noodles contain 3.6 times more Energy, 14.5 times more Omega 3, 10.4 times more Omega 6, 3.5 times more Carbohydrate and 2.2 times more Protein than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Dry Somen Japanese Noodles have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.