Comparing Nutrients in 14 ounces Cooked Soba Japanese Noodles VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Soba Japanese Noodles	Canned Kidney Beans	Recommended Dietary Allowance
Energy	13.5% 393kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	36% 20g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	22.6% 0.29mg	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	6.95% 27.8μg	35.7% 143μg	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	5.3% 4.76mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	59.5% 0.54mg	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	24% 1.9mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	29% 0.67mg	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	14% 99mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	7.83% 290g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Soba Japanese Noodles vs Canned Kidney Beans:

• Cooked Soba Japanese Noodles have 1.2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Vitamin B2, 1.9 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Cooked Soba Japanese Noodles as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Soba Japanese Noodles vs Canned Kidney Beans:

• Cooked Soba Japanese Noodles have 2.2 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.5 times more Calcium, 16.9 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 3.6 times more Phosphorus, 6.8 times more Potassium, 4.9 times more Sodium and 3.8 times more Zinc than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Canned All Types Kidney Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Soba Japanese Noodles have 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 41 times more Omega 3 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 14 oz.
• Both Cooked Soba Japanese Noodles as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.