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

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta: 63g
• Blanched Almonds: 17g

Blanched Almonds have 3.7 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is very high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	1.53% 0.025g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	1.1% 0.78g	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	0.061% 0.044g	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	% 0.044g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.76g	g per day for Men 19-50 years
Fiber	7.6% 2.9g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.23% 0.099mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	1.5% 0.019mg	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	3.14% 12.6μg	2.08% 8.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.063mg	27% 4.03mg	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 51% Whole Wheat Pasta	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.75% 7.55mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	19.3% 0.17mg	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% 1.04mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	13.5% 0.31mg	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	9.9% 69mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.77mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.021% 0.76g	3700g per day for Men 19-50 years

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Vitamin B2 and 64 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.9 times more Iron, 2.1 times more Manganese, 39.7 times more Selenium, 1.4 times more Zinc and 50 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.3 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium and 2.3 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Blanched Almonds have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 36.2 times more Omega 3, 6.3 times more Carbohydrate and 1.7 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 9.4 times more Fat, 4.5 times more Saturated Fat, 6.1 times more Omega 6 and 1.5 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Blanched Almonds have similar amounts of Energy and Protein per 100 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.