Comparing Nutrients in 1 pound Cooked Soba Japanese Noodles VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Cooked Soba Japanese Noodles	Boiled Navy Beans	Recommended Dietary Allowance
Energy	15.5% 449kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.68g	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	% 1.68g	g per day for Men 19-50 years
Fiber	NA	125% 47.6g	38g per day for Men 19-50 years
Protein	41% 23g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	48% 0.63mg	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	7.94% 31.8μg	159% 635μg	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	4.54% 4.1mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	27.2% 2.18mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	73.8% 1.7mg	104% 2.4mg	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	16% 113mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	8.95% 331g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Boiled Navy Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Soba Japanese Noodles vs Boiled Navy Beans:

• 1 lb of Boiled Navy Beans contains 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B6 and 20 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Boiled Navy Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Soba Japanese Noodles vs Boiled Navy Beans:

• 1 pound of Cooked Soba Japanese Noodles has more Sodium than Boiled Navy Beans.
• While 1 lb of Boiled Navy Beans contains 17.3 times more Calcium, 26.3 times more Copper, 4.9 times more Iron, 5.9 times more Magnesium, 1.4 times more Manganese, 5.8 times more Phosphorus, 11.1 times more Potassium and 8.6 times more Zinc than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Navy Beans contains 1.4 times more Energy, 88.5 times more Omega 3 and 1.6 times more Protein than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Boiled Navy Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3
• Both Cooked Soba Japanese Noodles as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in one pound.