Comparing Nutrients in 5 ounces Dry Soba Japanese Noodles VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dry Soba Japanese Noodles	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Boiled 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	56.7% 0.68mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13% 0.17mg	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	21.3% 85μg	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Soba Japanese Noodles	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	34% 0.31mg	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	48% 3.83mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	26.5% 0.61mg	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	51.4% 360mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	75% 1123mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry Soba Japanese Noodles vs Boiled Kidney Beans:

• Dry Soba Japanese Noodles have 3 times more Vitamin B1, 2.2 times more Vitamin B2, 5.6 times more Vitamin B3, 4.3 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 and more Vitamin C than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dry Soba Japanese Noodles vs Boiled Kidney Beans:

• Dry Soba Japanese Noodles have 1.2 times more Iron, 2.3 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 792 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Potassium and 9.7 times more Water than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles and Boiled All Types Kidney Beans have similar amounts of Calcium and Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Soba Japanese Noodles have 2.6 times more Energy, 1.9 times more Omega 6, 3.3 times more Carbohydrate and 1.7 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.6 times more Omega 3 than Dry Soba Japanese Noodles.
• Both Dry Soba Japanese Noodles as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.