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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dry Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	3.3% 0.043mg	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	31.3% 125μg	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	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Dry Soba Japanese Noodles VS Chow Mein per 100 g

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

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

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

• 100 grams of Dry Soba Japanese Noodles have 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.
• While 100 g of Chow Mein Chinese Noodles contain 2.4 times more Iron than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Chow Mein contain similar levels of Sodium per 100 grams.
• 100 grams of Chow Mein lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Soba Japanese Noodles have 1.3 times more Protein than Chow Mein.
• While 100 g of Chow Mein Chinese Noodles contain 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.
• Both Dry Soba Japanese Noodles and Chow Mein offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6