Comparing Nutrients in 7 ounces Cooked Somen Japanese Noodles VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Somen Japanese Noodles	13%	1%	86%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Somen Japanese Noodles	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	8.96% 260kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	NA	55% 21g	38g per day for Men 19-50 years
Protein	14% 7.94g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cooked Somen Japanese Noodles	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	18% 0.23mg	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	0.99% 3.97μg	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	NA	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Somen Japanese Noodles	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	211% 1.9mg	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	13% 1.03mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	212% 4.9mg	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	7.65% 53.6mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.5mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	21.3% 319mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.64% 135g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Somen Japanese Noodles VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Somen Japanese Noodles versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Somen Japanese Noodles vs Oil Roasted Almonds:

• 7 oz of Oil Roasted Almonds contain 4.6 times more Vitamin B1, 23.7 times more Vitamin B2, 37.8 times more Vitamin B3, 1.3 times more Vitamin B5, 9.1 times more Vitamin B6 and 13.5 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• 7 ounces of Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Somen Japanese Noodles as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Somen Japanese Noodles vs Oil Roasted Almonds:

• 7 ounces of Cooked Somen Japanese Noodles have 161 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 36.4 times more Calcium, 38.2 times more Copper, 7.1 times more Iron, 137 times more Magnesium, 9.8 times more Manganese, 17.3 times more Phosphorus, 24.1 times more Potassium and 14 times more Zinc than Cooked Somen Japanese Noodles.
• 7 ounces of Cooked Somen Japanese Noodles lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Somen Japanese Noodles have 1.6 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.6 times more Energy, 306.5 times more Fat, 168.3 times more Saturated Fat, 204.8 times more Omega 6 and 5.3 times more Protein than Cooked Somen Japanese Noodles.
• 7 ounces of Cooked Somen Japanese Noodles provide inadequate amounts of Omega 6
• Both Cooked Somen Japanese Noodles as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.