Comparing Nutrients in 100 calories Roasted Almonds VS Cooked 51% Whole Wheat Pasta

Weight per 100 calories

• Roasted Almonds: 16.7g
• Cooked 51% Whole Wheat Pasta: 63g

Roasted Almonds have 3.8 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.

Which food has more nutrients per 100 calories - Roasted Almonds or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Roasted Almonds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	1.53% 0.025g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	15.2% 20g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	% 0.044g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.13g	g per day for Men 19-50 years
Fiber	4.8% 1.82g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	6.54% 3.66g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	1.07% 0.013mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	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	2.3% 9.2μg	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% 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	26.6% 4mg	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

	Roasted Almonds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.75% 7.55mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	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	7.8% 0.62mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	6.74% 28.3mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	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	11.3% 78.8mg	9.9% 69mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	1.03% 38g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 3.1 times more Vitamin B2 and 63.5 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 7.7 times more Vitamin B1, 3 times more Vitamin B3, 2.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Dry Roasted Almonds.

Comparing minerals per 100 calories for Roasted Almonds vs Cooked 51% Whole Wheat Pasta:

• Dry Roasted Almonds have 5.9 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium and 2.5 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.7 times more Iron, 1.7 times more Manganese, 64.3 times more Selenium, 1.3 times more Zinc and 94.8 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Almonds have 9.3 times more Fat, 4.6 times more Saturated Fat, 6.3 times more Omega 6 and 1.5 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 14.7 times more Omega 3, 5.6 times more Carbohydrate and 1.6 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy and Protein per 100 kcal.
• Both Dry Roasted Almonds as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.