Comparing Nutrients in 1 pound Dry Soba Japanese Noodles VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Soba Japanese Noodles	California Red Kidney Beans	Recommended Dietary Allowance
Energy	52.6% 1524kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	5.44% 0.93g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	116% 65.2g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.18mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	139% 1.8mg	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	68% 272μg	447% 1787μg	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	22.7% 20.4mg	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

	Dry Soba Japanese Noodles	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	554% 5mg	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	153% 12.2mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	255% 5.86mg	197% 4.54mg	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	165% 1152mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	239% 3592mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.84% 31.2g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Soba Japanese Noodles vs California Red Kidney Beans:

• Dry Soba Japanese Noodles have 1.6 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Dry Soba Japanese Noodles as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Soba Japanese Noodles vs California Red Kidney Beans:

• Dry Soba Japanese Noodles have 1.3 times more Manganese and 72 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Calcium, 4.8 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 5.9 times more Potassium and 1.5 times more Zinc than Dry Soba Japanese Noodles.

Comparison of macro-nutrients per 1 pound:

• Dry Soba Japanese Noodles have 3.8 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Omega 3 and 1.7 times more Protein than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Dry Soba Japanese Noodles as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.