Comparing Nutrients in 1 pound Cooked Soba Japanese Noodles VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cooked Soba Japanese Noodles	Brazilnuts	Recommended Dietary Allowance
Energy	15.5% 449kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	229% 73g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	% 10.6g	g per day for Men 19-50 years
Fiber	NA	89.5% 34g	38g per day for Men 19-50 years
Protein	41% 23g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Brazilnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	73.8% 1.7mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	8.95% 331g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Brazilnuts per 1 lb

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

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

• 1 pound of Cooked Soba Japanese Noodles has 1.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 6.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Cooked Soba Japanese Noodles as well as Dried Brazilnuts 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 Brazilnuts:

• 1 pound of Cooked Soba Japanese Noodles has 20 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 40 times more Calcium, 217.9 times more Copper, 5.1 times more Iron, 41.8 times more Magnesium, 3.3 times more Manganese, 29 times more Phosphorus, 18.8 times more Potassium and 33.8 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 pound of Cooked Soba Japanese Noodles has 1.8 times more Carbohydrate than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 6.7 times more Energy, 671 times more Fat, 849.2 times more Saturated Fat, 18 times more Omega 3, 840.1 times more Omega 6 and 2.8 times more Protein than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6