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

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	11.6% 336kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.2% 0.38g	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	57.6% 75g	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	25.7% 14.4g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	40.4% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	9.92% 0.13mg	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	69.5% 278μg	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

	Dry Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	22.2% 0.2mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	167% 3.85mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	8.4% 285mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	53% 792mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	0.19% 6.88g	0.27% 9.9g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Dry Soba Japanese Noodles versus 100 g of Dry Enriched 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 Dry Enriched Vegetable Macaroni:

• 100 grams of Dry Soba Japanese Noodles have 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Dry Enriched Vegetable Macaroni.
• While 100 g of Dry Enriched Vegetable Macaroni contain 2.2 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3 and 4.6 times more Vitamin B9 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles as well as Dry 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 Dry Enriched Vegetable Macaroni:

• 100 grams of Dry Soba Japanese Noodles have 2.1 times more Magnesium, 2.2 times more Phosphorus, 18.4 times more Sodium and 2.3 times more Zinc than Dry Enriched Vegetable Macaroni.
• While 100 g of Dry Enriched Vegetable Macaroni contain 1.6 times more Iron and 3 times more Manganese than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Dry Enriched Vegetable Macaroni contain similar levels of Calcium, Copper and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Enriched Vegetable Macaroni contain 3.1 times more Omega 3 and 1.8 times more Omega 6 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Dry Enriched Vegetable Macaroni offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6