Comparing Nutrients in 300 calories Almonds VS Long Rice Chinese Noodles

Weight per 300 calories

• Almonds: 51.8g
• Long Rice Chinese Noodles: 85.5g

Almonds have 1.6 times more energy per 100g than Long Rice Chinese Noodles. It has very high energy density when compared to other foods. Long Rice Chinese Noodles, dehydrated having high energy density.

Which food has more nutrients per 300 calories - Almonds or Long Rice Chinese Noodles?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Almonds	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.053% 0.051g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.045% 0.015g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0.053% 0.001g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.085% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	0% 0g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	1.12% 0.43g	38g per day for Men 19-50 years
Protein	19.6% 11g	0.24% 0.14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Long Rice Chinese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.07% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	0.43% 1.7μg	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	88.5% 13.3mg	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	14% 139mg	2.14% 21.4mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	7.7% 0.069mg	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	24% 1.92mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	0.61% 2.56mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	3.7% 0.085mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	3.9% 27.4mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	0.25% 8.55mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.57% 8.55mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Long Rice Chinese Noodles:

• Almonds have more Vitamin B2, 11 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 13.3 times more Vitamin B9 and 119.5 times more Vitamin E than Long Rice Chinese Noodles, dehydrated.
• Both Almonds and Long Rice Chinese Noodles, dehydrated have similar amounts of Vitamin B1 per 300 kcal.
• Both Almonds as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Long Rice Chinese Noodles:

• Almonds have 6.5 times more Calcium, 7.7 times more Copper, 54.6 times more Magnesium, 13.2 times more Manganese, 9.1 times more Phosphorus, 44.4 times more Potassium and 4.6 times more Zinc than Long Rice Chinese Noodles, dehydrated.
• While Long Rice Chinese Noodles, dehydrated contain 3.2 times more Selenium than Almonds.
• Both Almonds and Long Rice Chinese Noodles, dehydrated have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 504.5 times more Fat, 135.6 times more Saturated Fat, 439.5 times more Omega 6, more Sugars, 15.2 times more Fiber and 80.1 times more Protein than Long Rice Chinese Noodles, dehydrated.
• While Long Rice Chinese Noodles, dehydrated contain 6.6 times more Carbohydrate than Almonds.
• Both Almonds and Long Rice Chinese Noodles, dehydrated have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.