Comparing Nutrients in 1 kilogram Cooked Soba Japanese Noodles VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Soba Japanese Noodles	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	34% 990kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	90% 50.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	92% 1.2mg	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	17.5% 70μg	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4% 40mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	269% 2.42mg	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	60% 4.8mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	207% 4.77mg	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	35.7% 250mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	19.7% 730g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Soba Japanese Noodles versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Soba Japanese Noodles vs Boiled Red Kidney Beans:

• 1 kg of Boiled Red Kidney Beans contains 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B6 and 18.6 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Soba Japanese Noodles vs Boiled Red Kidney Beans:

• 1 kilogram of Cooked Soba Japanese Noodles has 30 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 7 times more Calcium, 30.3 times more Copper, 6.1 times more Iron, 5 times more Magnesium, 1.3 times more Manganese, 5.7 times more Phosphorus, 11.5 times more Potassium and 8.9 times more Zinc than Cooked Soba Japanese Noodles.
• 1 kilogram of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 1.3 times more Energy, 84 times more Omega 3 and 1.7 times more Protein than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3
• Both Cooked Soba Japanese Noodles as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.