Comparing Nutrients in 500 calories Chinese Crunchy Flat Noodles VS Almonds

Weight per 500 calories

• Chinese Crunchy Flat Noodles: 96g
• Almonds: 86.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Chinese Crunchy Flat Noodles or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Chinese Crunchy Flat Noodles	8%	53%	39%
Almonds	14%	72%	14%

Macro Nutrients

	Chinese Crunchy Flat Noodles	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.73g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	121% 1.94g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 50g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	4.8% 1.82g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Chinese Crunchy Flat Noodles	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.27% 0.11mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.08% 16.3μg	9.5% 38μg	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	21% 3.16mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.04% 6.05μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Crunchy Flat Noodles	Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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% 1.7mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.5mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	2.5% 85.4mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chinese Crunchy Flat Noodles vs Almonds:

• Chinese Restaurant Crunchy Flat Noodles have more Vitamin K than Almonds.
• While Almonds contain 9.1 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 7 times more Vitamin E than Chinese Restaurant Crunchy Flat Noodles.
• Both Chinese Restaurant Crunchy Flat Noodles and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Chinese Restaurant Crunchy Flat Noodles as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chinese Crunchy Flat Noodles vs Almonds:

• Chinese Restaurant Crunchy Flat Noodles have 8.7 times more Selenium and 420.1 times more Sodium than Almonds.
• While Almonds contain 11.5 times more Calcium, 7.6 times more Copper, 1.9 times more Iron, 11.6 times more Magnesium, 5.4 times more Manganese, 5 times more Phosphorus, 7.4 times more Potassium and 4.5 times more Zinc than Chinese Restaurant Crunchy Flat Noodles.

Comparison of macro-nutrients per 500 calories:

• Chinese Restaurant Crunchy Flat Noodles have 1.4 times more Saturated Fat, 747.6 times more Omega 3, 1.3 times more Omega 6 and 2.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Fat, 15.7 times more Sugars, 5.9 times more Fiber and 1.8 times more Protein than Chinese Restaurant Crunchy Flat Noodles.
• Both Chinese Restaurant Crunchy Flat Noodles and Almonds have similar amounts of Energy per 500 kcal.
• Both Chinese Restaurant Crunchy Flat Noodles as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.