Comparing Nutrients in 100 grams Navel Oranges VS Dry Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Navel Oranges	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	1.7% 49kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	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	9.65% 12.5g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	NA	38g per day for Men 19-50 years
Protein	1.63% 0.91g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	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	8.5% 34μg	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	65.7% 59mg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.63% 0.13mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	53% 792mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.19% 6.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dry Soba Japanese Noodles per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Dry Soba Japanese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Dry Soba Japanese Noodles:

• 100 grams of Navel Oranges have more Vitamin C than Dry Soba Japanese Noodles.
• While 100 g of Dry Soba Japanese Noodles contain 7.1 times more Vitamin B1, 2.5 times more Vitamin B2, 7.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Navel Oranges.
• 100 grams of Dry Soba Japanese Noodles have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Dry Soba Japanese Noodles:

• 100 grams of Navel Oranges have 1.2 times more Calcium and 12.5 times more Water than Dry Soba Japanese Noodles.
• While 100 g of Dry Soba Japanese Noodles contain 5.9 times more Copper, 20.8 times more Iron, 8.6 times more Magnesium, 44.5 times more Manganese, 11 times more Phosphorus, 1.5 times more Potassium, 792 times more Sodium and 21.4 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Soba Japanese Noodles contain 6.9 times more Energy, 6 times more Carbohydrate and 15.8 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.