Comparing Nutrients in 100 grams Boiled Kidney Beans VS Dry Soba Japanese Noodles

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	4.38% 127kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	17% 6.4g	NA	38g per day for Men 19-50 years
Protein	15.5% 8.67g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dry Soba 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	13.3% 0.16mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	18.5% 0.24mg	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	32.5% 130μg	15% 60μg	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	1.33% 1.2mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	25.6% 0.23mg	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	27.8% 2.22mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	56% 1.3mg	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	19.7% 138mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	53% 792mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.19% 6.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Dry Soba Japanese Noodles:

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B9 and more Vitamin C than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 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.
• Both Boiled All Types Kidney Beans as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Dry Soba Japanese Noodles:

• Boiled All Types Kidney Beans have 1.6 times more Potassium and 9.7 times more Water than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 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.
• Both Boiled All Types Kidney Beans and Dry Soba Japanese Noodles have similar amounts of Calcium, Copper and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 10.6 times more Omega 3 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 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.
• Both Boiled All Types Kidney Beans as well as Dry Soba Japanese Noodles have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.