Comparing Nutrients in 1 pound Dry Soba Japanese Noodles VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dry Soba Japanese Noodles	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	52.6% 1524kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.44% 0.93g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	8.36% 3.18g	38g per day for Men 19-50 years
Protein	116% 65.2g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.18mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Soba Japanese Noodles	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	16% 159mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	255% 5.86mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	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	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.84% 31.2g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Soba Japanese Noodles vs Cooked Ripe Red Tomatoes:

• Dry Soba Japanese Noodles have 13.3 times more Vitamin B1, 5.9 times more Vitamin B2, 6 times more Vitamin B3, 7.4 times more Vitamin B5, 3 times more Vitamin B6 and 4.6 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Soba Japanese Noodles vs Cooked Ripe Red Tomatoes:

• Dry Soba Japanese Noodles have 3.2 times more Calcium, 3.1 times more Copper, 4 times more Iron, 10.6 times more Magnesium, 12.3 times more Manganese, 9.1 times more Phosphorus, 72 times more Sodium and 12.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 13.7 times more Water than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Soba Japanese Noodles have 18.7 times more Energy, 8 times more Omega 3, 4.9 times more Omega 6, 18.6 times more Carbohydrate and 15.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Dry Soba Japanese Noodles as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.