Comparing Nutrients in 300 calories Cooked Soba Japanese Noodles VS Almond paste

Weight per 300 calories

• Cooked Soba Japanese Noodles: 303g
• Almond paste: 65.5g

Almond paste has 4.6 times more energy per unit of mass than Cooked Soba Japanese Noodles, which is very high in comparison to other foods. Cooked Soba Japanese Noodles having average energy density.

Which food has more nutrients per 300 calories - Cooked Soba Japanese Noodles or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Almond paste	8%	52%	40%

Macro Nutrients

	Cooked Soba Japanese Noodles	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	32.8% 23.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	8.27% 3.14g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.06% 0.079mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.66% 1.55mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.32% 0.12mg	1.8% 0.024mg	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	5.3% 21.2μg	12% 48μg	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	0.073% 0.066mg	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	NA	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Almond paste	Recommended Dietary Allowance
Calcium	1.2% 12mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	2.7% 0.024mg	33% 0.3mg	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	18% 1.45mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	6.5% 27.3mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	24.4% 0.56mg	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	11% 75.8mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	3.1% 106mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	NA	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	5.98% 221g	0.25% 9.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Soba Japanese Noodles vs Almond paste:

• Cooked Soba Japanese Noodles have 5.3 times more Vitamin B1, 1.7 times more Vitamin B3, 9.6 times more Vitamin B5 and 5.1 times more Vitamin B6 than Almond paste.
• While Almond paste contains 3.4 times more Vitamin B2 and 2.3 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Soba Japanese Noodles vs Almond paste:

• Cooked Soba Japanese Noodles have 1.4 times more Iron, 2 times more Manganese, 30.8 times more Sodium and 24 times more Water than Almond paste.
• While Almond paste contains 9.3 times more Calcium, 12.3 times more Copper, 3.1 times more Magnesium, 2.2 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Zinc than Cooked Soba Japanese Noodles.

Comparison of macro-nutrients per 300 calories:

• Cooked Soba Japanese Noodles have 2.1 times more Carbohydrate and 2.6 times more Protein than Almond paste.
• While Almond paste contains 60 times more Fat, 29.9 times more Saturated Fat, 21.5 times more Omega 3 and 41.6 times more Omega 6 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Almond paste have similar amounts of Energy per 300 kcal.
• Both Cooked Soba Japanese Noodles as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.