Comparing Nutrients in 100 grams Cooked Soba Japanese Noodles VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Soba Japanese Noodles	Valencia Oranges	Recommended Dietary Allowance
Energy	3.4% 99kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	9.15% 12g	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	NA	6.58% 2.5g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.83% 0.094mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	4.85% 0.063mg	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	1.75% 7μg	9.75% 39μg	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	54% 48.5mg	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

	Cooked Soba Japanese Noodles	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.4% 4mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	0.89% 0.008mg	4.1% 0.037mg	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	6% 0.48mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	1% 0.023mg	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	3.57% 25mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.97% 73g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Soba Japanese Noodles vs Valencia Oranges:

• Cooked Soba Japanese Noodles have 1.9 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.
• Both Cooked Soba Japanese Noodles as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Soba Japanese Noodles vs Valencia Oranges:

• Cooked Soba Japanese Noodles have 5.3 times more Iron, 16.3 times more Manganese, 1.5 times more Phosphorus, more Sodium and 2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10 times more Calcium, 4.6 times more Copper and 5.1 times more Potassium than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Raw Valencia Oranges have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Soba Japanese Noodles have 2 times more Energy, 1.8 times more Carbohydrate and 4.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8 times more Omega 3 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.