Comparing Nutrients in 300 calories Blanched Almonds VS Dry Somen Japanese Noodles

Weight per 300 calories

• Blanched Almonds: 50.8g
• Dry Somen Japanese Noodles: 84.3g

Blanched Almonds have 1.7 times more energy per 100g than Dry Somen Japanese Noodles. It has very high energy density when compared to other foods. Dry Somen Japanese Noodles having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Dry Somen Japanese Noodles?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dry Somen Japanese Noodles	13%	2%	85%

Macro Nutrients

	Blanched Almonds	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.53% 0.024g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	48% 62.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	9.54% 3.62g	38g per day for Men 19-50 years
Protein	19.4% 11g	17% 9.56g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dry 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	8.1% 0.097mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	8.28% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	3.24% 0.042mg	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	6.23% 25μg	2.95% 11.8μg	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	80.5% 12mg	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

	Blanched Almonds	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	12% 120mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	13.5% 0.12mg	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	21% 1.67mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	5.6% 23.6mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	17.6% 0.4mg	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	35% 245mg	9.63% 67.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.21% 7.76g	3700g per day for Men 19-50 years

Blanched Almonds VS Dry Somen Japanese Noodles Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Dry Somen Japanese Noodles?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Dry Somen Japanese Noodles:

• 300 calories of Blanched Almonds have 16.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Dry Somen Japanese Noodles.
• While 300 kcal of Dry Somen Japanese Noodles contain 2.6 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Dry Somen Japanese Noodles provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5
• 300 calories of Dry Somen Japanese Noodles have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Blanched Almonds as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Dry Somen Japanese Noodles:

• 300 calories of Blanched Almonds have 6.2 times more Calcium, 4.3 times more Copper, 1.5 times more Iron, 5.8 times more Magnesium, 2.3 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium and 4 times more Zinc than Dry Somen Japanese Noodles.
• While 300 kcal of Dry Somen Japanese Noodles contain 4.3 times more Selenium and 160.5 times more Sodium than Blanched Almonds.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Dry Somen Japanese Noodles lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 39.1 times more Fat, 20.7 times more Saturated Fat, 24.7 times more Omega 6 and 1.4 times more Fiber than Dry Somen Japanese Noodles.
• While 300 kcal of Dry Somen Japanese Noodles contain 6.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dry Somen Japanese Noodles offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Dry Somen Japanese Noodles provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Dry Somen Japanese Noodles provide inadequate amounts of Omega 3 in 300 calories.