Comparing Nutrients in 14 ounces Cooked Soba Japanese Noodles VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Soba Japanese Noodles	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.5% 393kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	538% 91g	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	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	36% 20g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	794% 7.14mg	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	24% 1.9mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	180% 20mg	11mg per day for Men 19-50 years
Water	7.83% 290g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Soba Japanese Noodles vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 15.7 times more Vitamin B1, 13.7 times more Vitamin B2, 16.3 times more Vitamin B3, 4.8 times more Vitamin B5, 33.6 times more Vitamin B6, 32.4 times more Vitamin B9 and more Vitamin C than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Soba Japanese Noodles vs Sunflower Seeds:

• Cooked Soba Japanese Noodles have 6.7 times more Sodium and 15.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 225 times more Copper, 10.9 times more Iron, 36.1 times more Magnesium, 5.2 times more Manganese, 26.4 times more Phosphorus, 18.4 times more Potassium and 41.7 times more Zinc than Cooked Soba Japanese Noodles.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 5.9 times more Energy, 514.6 times more Fat, 234.5 times more Saturated Fat, 30 times more Omega 3, 794.8 times more Omega 6 and 4.1 times more Protein than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Cooked Soba Japanese Noodles as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.