Comparing Nutrients in 14 ounces Roasted Almonds VS Chinese Crunchy Flat Noodles

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Chinese Crunchy Flat Noodles	8%	53%	39%

Macro Nutrients

	Roasted Almonds	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Energy	82% 2373kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	61% 19.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	501% 8g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	348% 59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	158% 206g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	1.37% 0.99g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	149% 83g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	8.24% 0.11mg	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	54.6% 218μg	17% 67.5μg	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	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	632% 95mg	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	106% 1064mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	185% 15mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	62.6% 1.44mg	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	267% 1869mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	232% 127μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	100% 1500mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Chinese Crunchy Flat Noodles per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Chinese Crunchy Flat Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Chinese Crunchy Flat Noodles:

• 14 ounces of Roasted Almonds have 10.7 times more Vitamin B2, 1.4 times more Vitamin B3, 5 times more Vitamin B6, 3.2 times more Vitamin B9 and 7.3 times more Vitamin E than Chinese Crunchy Flat Noodles.
• While 14 oz of Chinese Restaurant Crunchy Flat Noodles contain 2.5 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Chinese Crunchy Flat Noodles provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Chinese Crunchy Flat Noodles:

• 14 ounces of Roasted Almonds have 12.8 times more Calcium, 9 times more Copper, 2.1 times more Iron, 13.3 times more Magnesium, 6.1 times more Manganese, 5.4 times more Phosphorus, 8 times more Potassium and 5.3 times more Zinc than Chinese Crunchy Flat Noodles.
• While 14 oz of Chinese Restaurant Crunchy Flat Noodles contain 16.1 times more Selenium and 126 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.7 times more Fat, 19.4 times more Sugars, 5.7 times more Fiber and 2 times more Protein than Chinese Crunchy Flat Noodles.
• While 14 oz of Chinese Restaurant Crunchy Flat Noodles contain 201.8 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Chinese Crunchy Flat Noodles offer comparable quantities of Energy, Saturated Fat and Omega 6 per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3