Comparing Nutrients in 1 pound Cooked Soba Japanese Noodles VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cooked Soba Japanese Noodles	Roasted Cashews	Recommended Dietary Allowance
Energy	15.5% 449kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	41% 23g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Roasted Cashews	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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	89.3% 1.16mg	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	78.2% 313μg	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	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Roasted Cashews	Recommended Dietary Allowance
Calcium	1.8% 18mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	1119% 10mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	73.8% 1.7mg	163% 3.75mg	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	318% 2223mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	8.95% 331g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Roasted Cashews per 1 lb

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

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

• 1 lb of Dry Roasted Cashew Nuts contains 2.1 times more Vitamin B1, 7.7 times more Vitamin B2, 2.7 times more Vitamin B3, 5.2 times more Vitamin B5, 6.4 times more Vitamin B6 and 9.9 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Dry Roasted Cashew Nuts 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 Roasted Cashews:

• 1 pound of Cooked Soba Japanese Noodles has 3.8 times more Sodium than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 11.3 times more Calcium, 277.5 times more Copper, 12.5 times more Iron, 28.9 times more Magnesium, 2.2 times more Manganese, 19.6 times more Phosphorus, 16.1 times more Potassium and 46.7 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 Dry Roasted Cashew Nuts contains 5.8 times more Energy, 463.5 times more Fat, 481.9 times more Saturated Fat, 80.5 times more Omega 3, 264.1 times more Omega 6, 1.5 times more Carbohydrate and 3 times more Protein than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6