Comparing Nutrients in 1 kilogram Chow Mein VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Chow Mein	Roasted Almonds	Recommended Dietary Allowance
Energy	162% 4710kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	219% 212g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	211% 67.4g	128% 41g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	490% 636g	162% 210g	130g per day for Men 19-50 years
Sugars	0% 0g	67% 48.6g	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	NA	0.14% 0.1g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	176% 67g	287% 109g	38g per day for Men 19-50 years
Protein	194% 109g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	473% 5.67mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	305% 3.97mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	105% 1.36mg	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	313% 1250μg	138% 550μg	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	55.3% 8.3mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	1221% 11mg	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	804% 64.3mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	970% 22.3mg	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	140% 980mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	518% 285μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	577% 8660mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chow Mein vs Roasted Almonds:

• Chow Mein Chinese Noodles have 7.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Vitamin B2, 3.2 times more Vitamin B6 and 28.8 times more Vitamin E than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chow Mein vs Roasted Almonds:

• Chow Mein Chinese Noodles have 1.7 times more Iron, 14.3 times more Selenium and 288.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 8.9 times more Copper, 14.7 times more Magnesium, 3.9 times more Manganese, 4.8 times more Phosphorus, 6.9 times more Potassium and 4.1 times more Zinc than Chow Mein Chinese Noodles.

Comparison of macro-nutrients per 1 kilogram:

• Chow Mein Chinese Noodles have 1.6 times more Saturated Fat, 9.8 times more Omega 3 and 3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 2.5 times more Fat, 3.7 times more Omega 6, more Sugars, 1.6 times more Fiber and 1.9 times more Protein than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.