Comparing Nutrients in 100 grams Dry Soba Japanese Noodles VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Dry Soba Japanese Noodles	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	11.6% 336kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.66% 0.45g	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	19.3% 25g	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	NA	38g per day for Men 19-50 years
Protein	25.7% 14.4g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Cooked Homemade Pasta	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	2.15% 0.028mg	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	10.8% 43μg	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

	Dry Soba Japanese Noodles	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	6.67% 0.06mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	8.4% 0.19mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	0.56% 19mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	53% 792mg	4.93% 74mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.19% 6.88g	1.86% 69g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Dry Soba Japanese Noodles versus 100 g of Cooked Homemade Pasta 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 Homemade Pasta:

• 100 grams of Dry Soba Japanese Noodles have 2.6 times more Vitamin B1, 2.4 times more Vitamin B3, 6.4 times more Vitamin B5, 8.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Homemade Pasta.
• Both Dry Soba Japanese Noodles and Cooked Homemade Pasta provide similar amounts of Vitamin B2 per 100 grams.
• Both Dry Soba Japanese Noodles as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

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

• 100 grams of Dry Soba Japanese Noodles have 5.8 times more Calcium, 3.8 times more Copper, 2.4 times more Iron, 6.8 times more Magnesium, 6.7 times more Manganese, 6.4 times more Phosphorus, 13.3 times more Potassium, 10.7 times more Sodium and 4.6 times more Zinc than Cooked Homemade Pasta.
• 100 grams of Cooked Homemade Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Soba Japanese Noodles have 2.7 times more Energy, 3 times more Carbohydrate and 3.3 times more Protein than Cooked Homemade Pasta.
• While 100 g of Cooked Homemade Pasta Made Without Egg contain 3.4 times more Omega 3 and 2.2 times more Omega 6 than Dry Soba Japanese Noodles.
• 100 grams of Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6