Comparing Nutrients in 7 ounces Dry Somen Japanese Noodles VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Somen Japanese Noodles	13%	2%	85%
Navy Beans	26%	4%	70%

Macro Nutrients

	Dry Somen Japanese Noodles	Navy Beans	Recommended Dietary Allowance
Energy	24.4% 706kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	0% 0g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	80% 30.4g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	65.3% 0.85mg	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	6.95% 27.8μg	181% 722μg	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	NA	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Somen Japanese Noodles	Navy Beans	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	184% 1.66mg	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	32.7% 2.6mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	122% 2.8mg	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	22.7% 159mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	243% 3651mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Somen Japanese Noodles VS Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Somen Japanese Noodles versus 7 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Somen Japanese Noodles vs Navy Beans:

• 7 oz of Raw Navy Beans contain 7.7 times more Vitamin B1, 6.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B5, 8.6 times more Vitamin B6 and 26 times more Vitamin B9 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Somen Japanese Noodles vs Navy Beans:

• 7 ounces of Dry Somen Japanese Noodles have 368 times more Sodium than Navy Beans.
• While 7 oz of Raw Navy Beans contain 6.4 times more Calcium, 5.8 times more Copper, 4.2 times more Iron, 6.3 times more Magnesium, 3 times more Manganese, 5.1 times more Phosphorus, 7.2 times more Potassium, 1.3 times more Selenium and 8.1 times more Zinc than Dry Somen Japanese Noodles.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Somen Japanese Noodles have 1.2 times more Carbohydrate than Navy Beans.
• While 7 oz of Raw Navy Beans contain 18.6 times more Omega 3, 3.6 times more Fiber and 2 times more Protein than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Navy Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Dry Somen Japanese Noodles provide inadequate amounts of Omega 3
• Both Dry Somen Japanese Noodles as well as Raw Navy Beans provide inadequate amounts of Omega 6 in seven ounces.