Comparing Nutrients in 100 calories Almond paste VS Cooked 51% Whole Wheat Pasta

Weight per 100 calories

• Almond paste: 22g
• Cooked 51% Whole Wheat Pasta: 63g

Almond paste has 2.9 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 100 calories - Almond paste or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Almond paste	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.24% 6.06g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	1.53% 0.025g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.03% 10.4g	15.2% 20g	130g per day for Men 19-50 years
Sugars	11% 7.9g	0.74% 0.53g	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	0.061% 0.044g	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	% 0.044g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	2.76% 1.05g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	6.54% 3.66g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.95% 0.09mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.49% 0.025mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.6% 0.008mg	4.7% 0.061mg	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	4% 16μg	3.14% 12.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.024% 0.022mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.7% 2.96mg	0.42% 0.063mg	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

	Almond paste	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	3.76% 37.6mg	0.75% 7.55mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	14% 0.13mg	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	4.37% 0.35mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	6.76% 28.4mg	6.74% 28.3mg	420mg per day for Men 19-50 years
Manganese	8.13% 0.19mg	28.2% 0.65mg	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	8.05% 56.3mg	9.9% 69mg	700mg per day for Men 19-50 years
Potassium	2% 68.6mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	1.67% 0.92μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.97mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.083% 3.07g	1.03% 38g	3700g per day for Men 19-50 years

Almond Paste VS Cooked 51% Whole Wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Almond paste or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 100 calories of Almond paste vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Almond paste have 1.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 47 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 5.5 times more Vitamin B1, 5.8 times more Vitamin B3, 5.9 times more Vitamin B5 and 7.8 times more Vitamin B6 than Almond paste.
• 100 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• 100 calories of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 100 calories for Almond paste vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Almond paste have 5 times more Calcium and 1.4 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.3 times more Copper, 3 times more Iron, 3.5 times more Manganese, 23.5 times more Selenium and 2.2 times more Zinc than Almond paste.
• Both Almond paste and Cooked 51% Whole Wheat Pasta contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Almond paste lack sufficient amounts of Selenium
• 100 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Almond paste have 6.4 times more Fat, 1.8 times more Omega 3, 3.6 times more Omega 6 and 14.8 times more Sugars than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.9 times more Carbohydrate, 2.8 times more Fiber and 1.9 times more Protein than Almond paste.
• Both Almond paste and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked 51% Whole Wheat Pasta provide inadequate amounts of Omega 3