Comparing Nutrients in 100 calories Roasted Almonds VS 51% whole wheat Pasta

Weight per 100 calories

• Roasted Almonds: 16.7g
• 51% whole wheat Pasta: 27.6g

Roasted Almonds have 1.7 times more energy per 100g than 51% whole wheat Pasta. It has very high energy density when compared to other foods. Dry 51% whole wheat Pasta with Unenriched Semolina having high energy density.

Which food has more nutrients per 100 calories - Roasted Almonds or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Roasted Almonds	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	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	1.4% 0.24g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	0.99% 0.72g	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	0.076% 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	% 0.002g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.17g	g per day for Men 19-50 years
Fiber	4.8% 1.82g	7.34% 2.8g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	8.54% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	4.1% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	5.95% 0.077mg	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	4.07% 16.3μg	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	0.31% 0.047mg	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

	Roasted Almonds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.75% 7.46mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	13% 0.12mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	6.84% 28.7mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	27% 0.62mg	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	11.3% 79.3mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	35% 19μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	0.2% 3.04mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.066% 2.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Almonds vs 51% whole wheat Pasta:

• Dry Roasted Almonds have 3.8 times more Vitamin B2 and 85.1 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 8 times more Vitamin B1, 3.6 times more Vitamin B3, 4.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Almonds vs 51% whole wheat Pasta:

• Dry Roasted Almonds have 6 times more Calcium, 1.6 times more Copper and 1.6 times more Magnesium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.5 times more Iron, 1.7 times more Manganese and 57.3 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Almonds have 11.9 times more Fat, 7.1 times more Saturated Fat and 9.1 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 10.2 times more Omega 3, 5.7 times more Carbohydrate and 1.5 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Energy, Sugars and Protein per 100 kcal.
• Both Dry Roasted Almonds as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.