Comparing Nutrients in 100 grams Cooked Whole-wheat Pasta VS Dry Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Dry Somen Japanese Noodles	13%	2%	85%

Macro Nutrients

	Cooked Whole-wheat Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	5.14% 149kcal	12.3% 356kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	1.78% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	57% 74g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.13mg	5.47% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	3.85% 0.05mg	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	5.25% 21μg	3.5% 14μg	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	1.53% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	1.3% 13mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	16% 0.14mg	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	21.5% 1.72mg	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	21% 0.48mg	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	18% 127mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	2.82% 96mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	66% 36.3μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	123% 1840mg	1500mg per day for Men 19-50 years
Zinc	12% 1.34mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	1.67% 61.8g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Dry Somen Japanese Noodles per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Whole-wheat Pasta versus 100 g of Dry Somen Japanese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Whole-wheat Pasta vs Dry Somen Japanese Noodles:

• 100 grams of Cooked Whole-wheat Pasta have 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry Somen Japanese Noodles.
• While 100 g of Dry Somen Japanese Noodles contain 1.8 times more Vitamin B5 than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Whole-wheat Pasta vs Dry Somen Japanese Noodles:

• 100 grams of Cooked Whole-wheat Pasta have 1.6 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 4.4 times more Selenium and 3 times more Zinc than Dry Somen Japanese Noodles.
• While 100 g of Dry Somen Japanese Noodles contain 1.8 times more Calcium, 1.7 times more Potassium and 460 times more Sodium than Cooked Whole-wheat Pasta.
• 100 grams of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Whole-wheat Pasta have 1.2 times more Omega 3 and 1.8 times more Omega 6 than Dry Somen Japanese Noodles.
• While 100 g of Dry Somen Japanese Noodles contain 2.4 times more Energy, 2.5 times more Carbohydrate and 1.9 times more Protein than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dry Somen Japanese Noodles offer comparable quantities of Fiber per 100 grams.
• 100 grams of Dry Somen Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6