Comparing Nutrients in 1 pound 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	94% 2712kcal	15.5% 449kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	75% 97g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	170% 95g	41% 23g	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	29% 0.35mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	14% 0.18mg	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	62.4% 249μg	7.94% 31.8μg	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	723% 108mg	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	122% 1216mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	4.03% 0.036mg	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	211% 17mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	73.8% 1.7mg	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	305% 2136mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.3% 11g	8.95% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cooked Soba Japanese Noodles per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Cooked Soba Japanese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Cooked Soba Japanese Noodles:

• 1 pound of Roasted Almonds has 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 one pound.
• 1 pound 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 one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Cooked Soba Japanese Noodles:

• 1 pound of Roasted Almonds has 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 1 lb of Cooked Soba Japanese Noodles contains 20 times more Sodium than Dry Roasted Almonds.
• 1 pound of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 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 one pound.
• 1 pound 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 one pound.