Comparing Nutrients in 300 calories Oil Roasted Almonds VS Dry Soba Japanese Noodles

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Dry Soba Japanese Noodles: 89.3g

Oil Roasted Almonds have 1.8 times more energy per 100g than Dry Soba Japanese Noodles. It has very high energy density when compared to other foods. Dry Soba Japanese Noodles having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Dry Soba Japanese Noodles?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Oil Roasted Almonds	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	0.65% 0.63g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	51.3% 66.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	NA	38g per day for Men 19-50 years
Protein	18.7% 10.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dry 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	3.8% 0.045mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	8.93% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	16.5% 0.21mg	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	3.34% 13.3μg	13.4% 53.6μg	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	85.6% 13mg	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

	Oil Roasted Almonds	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	14.4% 144mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	23% 0.21mg	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	22.7% 1.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	20% 85mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	50% 1.15mg	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	33% 230mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	NA	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	47% 707mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.17% 6.14g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Dry Soba Japanese Noodles Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Dry Soba Japanese Noodles?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Dry Soba Japanese Noodles:

• 300 calories of Oil Roasted Almonds have 3.3 times more Vitamin B2 than Dry Soba Japanese Noodles.
• While 300 kcal of Dry Soba Japanese Noodles contain 9.4 times more Vitamin B1, 1.6 times more Vitamin B3, 7.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 4 times more Vitamin B9 than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Almonds as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Dry Soba Japanese Noodles:

• 300 calories of Oil Roasted Almonds have 4.6 times more Calcium, 2.3 times more Copper, 1.6 times more Magnesium and 1.5 times more Potassium than Dry Soba Japanese Noodles.
• While 300 kcal of Dry Soba Japanese Noodles contain 1.3 times more Iron and 1430.8 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Soba Japanese Noodles contain similar levels of Manganese, Phosphorus and Zinc per 300 calories.
• 300 calories of Dry Soba Japanese Noodles lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 43 times more Fat, 17.1 times more Saturated Fat and 36.7 times more Omega 6 than Dry Soba Japanese Noodles.
• While 300 kcal of Dry Soba Japanese Noodles contain 7.6 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Soba Japanese Noodles offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Dry Soba Japanese Noodles provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Dry Soba Japanese Noodles provide inadequate amounts of Omega 3 in 300 calories.