Comparing Nutrients in 14 ounces Brazilnuts VS Cooked Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cooked Somen Japanese Noodles	13%	1%	86%

Macro Nutrients

	Brazilnuts	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Energy	90% 2616kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	84% 109g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.25g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	NA	38g per day for Men 19-50 years
Protein	101% 57g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cooked Somen 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	204% 2.45mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	3.97% 0.052mg	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	22% 87.3μg	2% 7.94μg	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	3.1% 2.78mg	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	149% 22.4mg	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

	Brazilnuts	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	63.5% 635mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	11% 0.099mg	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	121% 9.64mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	43.3% 1mg	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	411% 2877mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cooked Somen Japanese Noodles per 14 oz

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

Lets compare vitamin content per 14 ounces of Brazilnuts vs Cooked Somen Japanese Noodles:

• 14 ounces of Brazilnuts have 30.9 times more Vitamin B1, 7.8 times more Vitamin B6 and 11 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• Both Brazilnuts and Cooked Somen Japanese Noodles provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• Both Dried Brazilnuts as well as Cooked Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Cooked Somen Japanese Noodles:

• 14 ounces of Brazilnuts have 20 times more Calcium, 69.7 times more Copper, 4.7 times more Iron, 188 times more Magnesium, 4.9 times more Manganese, 26.9 times more Phosphorus, 22.7 times more Potassium and 18.5 times more Zinc than Cooked Somen Japanese Noodles.
• While 14 oz of Cooked Somen Japanese Noodles contain 53.7 times more Sodium than Dried Brazilnuts.
• 14 ounces of Cooked Somen Japanese Noodles lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 5 times more Energy, 372.8 times more Fat, 645.4 times more Saturated Fat, 6 times more Omega 3, 369.1 times more Omega 6 and 3.6 times more Protein than Cooked Somen Japanese Noodles.
• While 14 oz of Cooked Somen Japanese Noodles contain 2.3 times more Carbohydrate than Dried Brazilnuts.
• 14 ounces of Cooked Somen Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6