Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cooked Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Somen Japanese Noodles	13%	1%	86%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Energy	6.06% 176kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	30% 39g	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	34.7% 13g	NA	38g per day for Men 19-50 years
Protein	23% 13g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	0.86% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	1.4% 0.018mg	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	26.2% 105μg	0.71% 2.83μg	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	1.9% 1.7mg	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	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

	Boiled California Red Kidney Beans	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	3.94% 0.035mg	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	53% 4.22mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	15.5% 0.36mg	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	27.7% 194mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Somen Japanese Noodles per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cooked Somen Japanese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Cooked Somen Japanese Noodles:

• 5 ounces of Boiled California Red Kidney Beans have 6.5 times more Vitamin B1, 1.9 times more Vitamin B2, 5.6 times more Vitamin B3, 1.3 times more Vitamin B5, 8 times more Vitamin B6 and 37 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• 5 ounces of Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Cooked Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cooked Somen Japanese Noodles:

• 5 ounces of Boiled California Red Kidney Beans have 8.3 times more Calcium, 11.6 times more Copper, 5.7 times more Iron, 24 times more Magnesium, 1.3 times more Manganese, 5.1 times more Phosphorus, 14.4 times more Potassium and 3.9 times more Zinc than Cooked Somen Japanese Noodles.
• While 5 oz of Cooked Somen Japanese Noodles contain 40.3 times more Sodium than Boiled California Red Kidney Beans.
• 5 ounces of Cooked Somen Japanese Noodles lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.3 times more Omega 3 and 2.3 times more Protein than Cooked Somen Japanese Noodles.
• Both Boiled California Red Kidney Beans and Cooked Somen Japanese Noodles offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Cooked Somen Japanese Noodles provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Cooked Somen Japanese Noodles provide inadequate amounts of Omega 6 in five ounces.