Comparing Nutrients in 300 calories Cooked Soba Japanese NoodlesVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Cooked Soba Japanese Noodles

303g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 6 times more energy per unit of mass than Cooked Soba Japanese Noodles, which is very high in comparison to other foods. Cooked Soba Japanese Noodles having average energy density.

Which food has more nutrients per 300 calories - Cooked Soba Japanese Noodles or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Soba Japanese Noodles

19%

80%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Cooked Soba Japanese Noodlesvs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.31%0.3g

Fat

27%26g

0.3 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.18%0.058g

Saturated Fat

11%3.6g

0.058 gvs3.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.38%0.006g

Omega 3

2.57%0.041g

0.006 gvs0.041 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.52%0.088g

Omega 6

102%17.3g

0.088 gvs17.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g

Carbohydrate

8.92%11.6g

65 gvs11.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.17%1.58g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.38g

NA gvs0.38 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.2g

NA gvs1.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

14%5.37g

NA gvs5.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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27.4%15.3g

Protein

18%10g

15.3 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Soba Japanese Noodlesvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.7%0.28mg

Vitamin B1

13.5%0.16mg

Thiamine

0.28 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.06%0.079mg

Vitamin B2

11%0.14mg

Riboflavin

0.079 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.66%1.55mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

1.55 mgvs2.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.2%0.71mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.71 mgvs3.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.32%0.12mg

Vitamin B6

31%0.4mg

Pyridoxine

0.12 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.3%21.2μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

21.2 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.62%0.56mg

Ascorbic acid

0 mgvs0.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

NA mgvs18.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

NA μgvs1.57 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Soba Japanese Noodlesvs Oil Roasted Sunflower Seeds

1.2%12mg

Calcium

4.4%44mg

12 mgvs44 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2.7%0.024mg

Copper

102%0.91mg

0.024 mgvs0.91 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18%1.45mg

Iron

27%2.17mg

1.45 mgvs2.17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.5%27.3mg

Magnesium

15.3%64.4mg

27.3 mgvs64.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49.3%1.13mg

Manganese

46%1.05mg

1.13 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%75.8mg

Phosphorus

82.5%577mg

75.8 mgvs577 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.1%106mg

Potassium

7.2%245mg

106 mgvs245 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

72%39.6μg

NA μgvs39.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12%182mg

Sodium

0.1%1.52mg

182 mgvs1.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.3%0.36mg

Zinc

24%2.64mg

0.36 mgvs2.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.98%221g

Water

0.021%0.78g

221 gvs0.78 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Soba Japanese Noodles vs Oil Roasted Sunflower Seeds:

Cooked Soba Japanese Noodles have 1.8 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 4.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Cooked Soba Japanese Noodles.
Both Cooked Soba Japanese Noodles as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Soba Japanese Noodles vs Oil Roasted Sunflower Seeds:

Cooked Soba Japanese Noodles have 119.6 times more Sodium and 283.5 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Calcium, 37.7 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 7.6 times more Phosphorus, 2.3 times more Potassium and 7.3 times more Zinc than Cooked Soba Japanese Noodles.
Both Cooked Soba Japanese Noodles and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Soba Japanese Noodles have 5.6 times more Carbohydrate and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 85.8 times more Fat, 62.2 times more Saturated Fat and 197.3 times more Omega 6 than Cooked Soba Japanese Noodles.
Both Cooked Soba Japanese Noodles and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Cooked Soba Japanese Noodles as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Soba Japanese NoodlesVS Dry Somen Japanese NoodlesOil Roasted Sunflower SeedsVS Dry Somen Japanese NoodlesCooked Soba Japanese NoodlesVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cooked Soba Japanese NoodlesVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Soba Japanese Noodles or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: