Comparing Nutrients in 14 ounces Roasted Almonds VS Cooked Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Soba Japanese Noodles	19%	1%	80%

Macro Nutrients

	Roasted Almonds	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Energy	82% 2373kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0.68% 0.12g	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	65.5% 85g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	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	NA	38g per day for Men 19-50 years
Protein	149% 83g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked 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	25.5% 0.31mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	12.2% 0.16mg	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	6.95% 27.8μg	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	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

	Roasted Almonds	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	106% 1064mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	3.53% 0.032mg	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	185% 15mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	64.5% 1.5mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	7.83% 290g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cooked Soba Japanese Noodles per 14 oz

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

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Cooked Soba Japanese Noodles:

• 14 ounces of Roasted Almonds have 46 times more Vitamin B2, 7.1 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 7.9 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Roasted Almonds and Cooked Soba Japanese Noodles provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Cooked Soba Japanese 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 Cooked Soba Japanese Noodles:

• 14 ounces of Roasted Almonds have 67 times more Calcium, 137.4 times more Copper, 7.8 times more Iron, 31 times more Magnesium, 6 times more Manganese, 18.8 times more Phosphorus, 20.4 times more Potassium and 27.6 times more Zinc than Cooked Soba Japanese Noodles.
• While 14 oz of Cooked Soba Japanese Noodles contain 20 times more Sodium than Dry Roasted Almonds.
• 14 ounces of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 6 times more Energy, 525.4 times more Fat, 215.4 times more Saturated Fat, 446.4 times more Omega 6 and 4.1 times more Protein than Cooked Soba Japanese Noodles.
• Both Roasted Almonds and Cooked Soba Japanese Noodles offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 in 14 ounces.