Comparing Nutrients in 100 calories Blanched Almonds VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 100 calories

• Blanched Almonds: 17g
• 51% Whole Wheat Pasta with Enriched Semolina: 27.7g

Blanched Almonds have 1.6 times more energy per 100g than 51% Whole Wheat Pasta with Enriched Semolina. It has very high energy density when compared to other foods. Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0.92% 0.015g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	0.84% 0.61g	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	0.076% 0.055g	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	% 0.005g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0.11g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	8.24% 3.13g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	6.67% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	3.88% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	5.1% 0.066mg	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	2.08% 8.3μg	7.9% 31.6μg	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% 0mg	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	27% 4.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	4% 40mg	0.69% 6.93mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	12% 0.11mg	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	6.95% 0.56mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	25.4% 0.58mg	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	11.6% 81.5mg	9.97% 70mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.22% 3.32mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.069% 2.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• Blanched Almonds have 1.4 times more Vitamin B2 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 4.7 times more Vitamin B1, 4 times more Vitamin B3, 3.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• Blanched Almonds have 5.8 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium and 1.3 times more Potassium than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.7 times more Iron, 1.9 times more Manganese and 39.2 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 12.6 times more Fat, 7.5 times more Saturated Fat, 9.6 times more Omega 6 and 1.3 times more Sugars than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 6.4 times more Carbohydrate and 1.9 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Energy and Protein per 100 kcal.
• Both Blanched Almonds as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 100 kcal.