Comparing Nutrients in 1 kilogram Cooked Soba Japanese Noodles VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Soba Japanese Noodles	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34% 990kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	163% 52g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	90% 50.6g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Roasted Sunflower Seeds	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	481% 53mg	11mg per day for Men 19-50 years
Water	19.7% 730g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Soba Japanese Noodles vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 9.5 times more Vitamin B2, 13.8 times more Vitamin B3, 30 times more Vitamin B5, 20.1 times more Vitamin B6, 33.9 times more Vitamin B9 and more Vitamin C than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Cooked Soba Japanese Noodles as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Soba Japanese Noodles vs Roasted Sunflower Seeds:

• Cooked Soba Japanese Noodles have 20 times more Sodium and 60.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.5 times more Calcium, 228.8 times more Copper, 7.9 times more Iron, 14.3 times more Magnesium, 5.6 times more Manganese, 46.2 times more Phosphorus, 24.3 times more Potassium and 44.1 times more Zinc than Cooked Soba Japanese Noodles.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.9 times more Energy, 498 times more Fat, 274.7 times more Saturated Fat, 34.5 times more Omega 3, 1130.4 times more Omega 6 and 3.8 times more Protein than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Cooked Soba Japanese Noodles as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.