Comparing Nutrients in 5 ounces Chinese Crunchy Flat Noodles VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Chinese Crunchy Flat Noodles	8%	53%	39%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Chinese Crunchy Flat Noodles	Blanched Almonds	Recommended Dietary Allowance
Energy	25.5% 739kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	46.4% 45g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.6g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	37% 14g	38g per day for Men 19-50 years
Protein	26% 14.6g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Chinese Crunchy Flat Noodles	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.94% 0.038mg	12.5% 0.16mg	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	6.02% 24μg	17.4% 69.5μg	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	31% 4.66mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Crunchy Flat Noodles	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	162% 1.46mg	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	31% 2.5mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	113% 2.6mg	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	17.6% 123mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	82.7% 45.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	35.7% 536mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chinese Crunchy Flat Noodles vs Blanched Almonds:

• Chinese Restaurant Crunchy Flat Noodles have more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.3 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 7.2 times more Vitamin E than Chinese Restaurant Crunchy Flat Noodles.
• Both Chinese Restaurant Crunchy Flat Noodles and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Chinese Restaurant Crunchy Flat Noodles as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chinese Crunchy Flat Noodles vs Blanched Almonds:

• Chinese Restaurant Crunchy Flat Noodles have 10 times more Selenium and 19.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 11.2 times more Calcium, 8.4 times more Copper, 1.9 times more Iron, 12.8 times more Magnesium, 5.1 times more Manganese, 5.5 times more Phosphorus, 7.4 times more Potassium and 4.7 times more Zinc than Chinese Restaurant Crunchy Flat Noodles.

Comparison of macro-nutrients per 5 ounces:

• Chinese Restaurant Crunchy Flat Noodles have 1.2 times more Saturated Fat, 504.5 times more Omega 3, 1.2 times more Omega 6 and 2.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Fat, 18.5 times more Sugars, 5.2 times more Fiber and 2.1 times more Protein than Chinese Restaurant Crunchy Flat Noodles.
• Both Chinese Restaurant Crunchy Flat Noodles and Blanched Almonds have similar amounts of Energy per 5 oz.
• Both Chinese Restaurant Crunchy Flat Noodles as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.