Comparing Nutrients in 100 grams Cooked Soba Japanese Noodles VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Cooked Soba Japanese Noodles	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	3.4% 99kcal	4.34% 126kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	1.86% 0.32g	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	21.5% 28g	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	12.6% 4.8g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.83% 0.094mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	3.48% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	2.56% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	4.46% 0.058mg	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	1.5% 6μg	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	NA	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	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	0.4% 4mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	0.89% 0.008mg	7.1% 0.064mg	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	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	6.65% 0.15mg	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% 76mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	0.91% 31mg	3400mg per day for Men 19-50 years
Selenium	NA	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.97% 73g	1.85% 68.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Cooked Corn Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Soba Japanese Noodles versus 100 g of Cooked Corn Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Soba Japanese Noodles vs Cooked Corn Pasta:

• 100 grams of Cooked Soba Japanese Noodles have 1.8 times more Vitamin B1 and 1.8 times more Vitamin B5 than Cooked Corn Pasta.
• While 100 g of Cooked Corn Gluten-free Pasta contain 1.5 times more Vitamin B6 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Corn Pasta provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Cooked Corn Pasta have insufficient amounts of Vitamin B2
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cooked Soba Japanese Noodles vs Cooked Corn Pasta:

• 100 grams of Cooked Soba Japanese Noodles have 1.9 times more Iron, 2.4 times more Manganese and more Sodium than Cooked Corn Pasta.
• While 100 g of Cooked Corn Gluten-free Pasta contain 8 times more Copper, 4 times more Magnesium, 3 times more Phosphorus and 5.3 times more Zinc than Cooked Soba Japanese Noodles.
• 100 grams of Cooked Soba Japanese Noodles lack sufficient amounts of Copper and Zinc
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta lack sufficient amounts of Calcium and Potassium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Soba Japanese Noodles have 1.9 times more Protein than Cooked Corn Pasta.
• While 100 g of Cooked Corn Gluten-free Pasta contain 1.3 times more Energy and 1.3 times more Carbohydrate than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.