Comparing Nutrients in 1 pound Cooked Soba Japanese Noodles VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cooked Soba Japanese Noodles	Dried Beechnuts	Recommended Dietary Allowance
Energy	15.5% 449kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	81% 26g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	117% 152g	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	NA	NA	38g per day for Men 19-50 years
Protein	41% 23g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Dried Beechnuts	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	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Cooked Soba Japanese Noodles	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	338% 3.04mg	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	27.2% 2.18mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	73.8% 1.7mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	18% 272mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	8.95% 331g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Dried Beechnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Soba Japanese Noodles vs Dried Beechnuts:

• 1 lb of Dried Beechnuts contains 3.2 times more Vitamin B1, 14.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 17.1 times more Vitamin B6, 16.1 times more Vitamin B9 and more Vitamin C than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9 and Vitamin C
• Both Cooked Soba Japanese Noodles as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Soba Japanese Noodles vs Dried Beechnuts:

• 1 pound of Cooked Soba Japanese Noodles has more Magnesium, more Phosphorus and 1.6 times more Sodium than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 83.8 times more Copper, 5.1 times more Iron, 3.6 times more Manganese, 29.1 times more Potassium and 3 times more Zinc than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles lack sufficient amounts of Copper, Potassium and Zinc
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Cooked Soba Japanese Noodles as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 5.8 times more Energy, 500 times more Fat, 301 times more Saturated Fat, 850 times more Omega 3, 634.1 times more Omega 6 and 1.6 times more Carbohydrate than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Dried Beechnuts offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6