Comparing Nutrients in 1 kilogram Dried Butternuts VS Cooked Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cooked Soba Japanese Noodles	19%	1%	80%

Macro Nutrients

	Dried Butternuts	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Energy	211% 6120kcal	34% 990kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	5449% 87g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	165% 214g	130g per day for Men 19-50 years
Sugars	NA	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	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	124% 47g	NA	38g per day for Men 19-50 years
Protein	445% 249g	90% 50.6g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	30.8% 0.4mg	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	165% 660μg	17.5% 70μg	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	35.6% 32mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	53% 530mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	8.9% 0.08mg	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	503% 40mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	163% 3.74mg	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	637% 4460mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	19.7% 730g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cooked Soba Japanese Noodles per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Cooked Soba Japanese Noodles:

• 1 kilogram of Dried Butternuts has 4.1 times more Vitamin B1, 5.7 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 14 times more Vitamin B6, 9.4 times more Vitamin B9 and more Vitamin C than Cooked Soba Japanese Noodles.
• 1 kilogram of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9 and Vitamin C
• Both Dried Butternuts as well as Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Cooked Soba Japanese Noodles:

• 1 kilogram of Dried Butternuts has 13.3 times more Calcium, 56.3 times more Copper, 8.4 times more Iron, 26.3 times more Magnesium, 17.5 times more Manganese, 17.8 times more Phosphorus, 12 times more Potassium and 26.1 times more Zinc than Cooked Soba Japanese Noodles.
• While 1 kg of Cooked Soba Japanese Noodles contains 60 times more Sodium than Dried Butternuts.
• 1 kilogram of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 6.2 times more Energy, 569.8 times more Fat, 68.7 times more Saturated Fat, 4359 times more Omega 3, 1163 times more Omega 6 and 4.9 times more Protein than Cooked Soba Japanese Noodles.
• While 1 kg of Cooked Soba Japanese Noodles contains 1.8 times more Carbohydrate than Dried Butternuts.
• 1 kilogram of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6