Comparing Nutrients in 100 grams Dry Soba Japanese Noodles VS Cooked Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Dry Soba Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	11.6% 336kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.15g	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	25.7% 14.4g	8.1% 4.53g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	1.85% 0.024mg	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	15% 60μg	16.3% 65μg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Soba Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	10.2% 0.092mg	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	33.8% 2.7mg	6.13% 0.49mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	43% 0.99mg	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	36.3% 254mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	0.91% 31mg	3400mg per day for Men 19-50 years
Selenium	NA	36% 20μg	55μg per day for Men 19-50 years
Sodium	53% 792mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.19% 6.88g	1.85% 68.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Soba Japanese Noodles VS Cooked Vegetable Macaroni per 100 g

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

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

• 100 grams of Dry Soba Japanese Noodles have 4.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B5 and 10 times more Vitamin B6 than Cooked Vegetable Macaroni.
• Both Dry Soba Japanese Noodles and Cooked Vegetable Macaroni provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• Both Dry Soba Japanese Noodles as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Dry Soba Japanese Noodles have 3.2 times more Calcium, 2.5 times more Copper, 5.5 times more Iron, 5 times more Magnesium, 1.3 times more Manganese, 5.1 times more Phosphorus, 8.1 times more Potassium, 132 times more Sodium and 3.9 times more Zinc than Cooked Vegetable Macaroni.
• 100 grams of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Soba Japanese Noodles have 2.6 times more Energy, 2.8 times more Carbohydrate and 3.2 times more Protein than Cooked Vegetable Macaroni.
• Both Dry Soba Japanese Noodles as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.