Comparing Nutrients in 100 calories 51% whole wheat Pasta VS Almond paste

Weight per 100 calories

• 51% whole wheat Pasta: 27.6g
• Almond paste: 22g

Almond paste has 1.3 times more energy per unit of mass than Dry 51% whole wheat Pasta with Unenriched Semolina , which is very high in comparison to other foods. 51% whole wheat Pasta having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	51% whole wheat Pasta	Almond paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	8.03% 10.4g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	11% 7.9g	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	0.076% 0.055g	NA	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	% 0.055g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	7.34% 2.8g	2.76% 1.05g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.54% 0.1mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.053mg	6.95% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	0.49% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	0.6% 0.008mg	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	4.07% 16.3μg	4% 16μg	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	0.024% 0.022mg	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	0.31% 0.047mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Almond paste	Recommended Dietary Allowance
Calcium	0.75% 7.46mg	3.76% 37.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	11% 0.099mg	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	11.5% 0.92mg	4.37% 0.35mg	8mg per day for Men 19-50 years
Magnesium	6.84% 28.7mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	8.13% 0.19mg	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% 79.3mg	8.05% 56.3mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	35% 19μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.04mg	0.13% 1.97mg	1500mg per day for Men 19-50 years
Zinc	6.03% 0.66mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	0.066% 2.44g	0.083% 3.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of 51% whole wheat Pasta vs Almond paste:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 5.7 times more Vitamin B1, 7.1 times more Vitamin B3, 9 times more Vitamin B5 and 9.8 times more Vitamin B6 than Almond paste.
• While Almond paste contains 1.7 times more Vitamin B2 and 63 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Almond paste have similar amounts of Vitamin B9 per 100 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Almond paste have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for 51% whole wheat Pasta vs Almond paste:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.6 times more Iron, 3.3 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 20.9 times more Selenium and 2.1 times more Zinc than Almond paste.
• While Almond paste contains 5 times more Calcium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Almond paste have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.9 times more Carbohydrate, 2.7 times more Fiber and 1.9 times more Protein than Almond paste.
• While Almond paste contains 8.2 times more Fat, 5.9 times more Saturated Fat, 2.5 times more Omega 3, 5.1 times more Omega 6 and 11 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Almond paste have similar amounts of Energy per 100 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Almond paste have insufficient amounts of Glucose and Sucrose in 100 kcal.