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

Weight per 100 calories

• 51% whole wheat Pasta: 27.6g
• Oil Roasted Almonds: 16.5g

Oil Roasted Almonds have 1.7 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 Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	51% whole wheat Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	2.24% 2.9g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	1.03% 0.75g	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	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	% 0.055g	% 0.007g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.72g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	4.55% 1.73g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Oil Roasted Almonds	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	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.053mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	4.07% 16.3μg	1.1% 4.45μg	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	0.31% 0.047mg	28.5% 4.28mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.75% 7.46mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	17.5% 0.16mg	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	7.58% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.84% 28.7mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	17.6% 0.41mg	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	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	35% 19μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.04mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	6.03% 0.66mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0.066% 2.44g	0.012% 0.46g	3700g per day for Men 19-50 years

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 6.8 times more Vitamin B1, 3.6 times more Vitamin B3, 5.9 times more Vitamin B5, 4 times more Vitamin B6 and 3.7 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Vitamin B2 and 91.1 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Oil Roasted Almonds have insufficient amounts of Vitamin K in 100 kcal.

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.5 times more Iron, 1.5 times more Manganese, 28.4 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.4 times more Calcium, 1.3 times more Copper and 1.6 times more Magnesium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Oil Roasted Almonds have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has more Omega 3, 6.9 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.3 times more Fat, 7.1 times more Saturated Fat and 9.3 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Oil Roasted Almonds have similar amounts of Energy, Sugars and Protein per 100 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Oil Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.