Comparing Nutrients in 100 calories 51% whole wheat Pasta VS Dried Beechnuts

Weight per 100 calories

• 51% whole wheat Pasta: 27.6g
• Dried Beechnuts: 17.4g

Dried Beechnuts have 1.6 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.

Discover which food has more nutrients per 100 calories - 51% whole wheat Pasta or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	51% whole wheat Pasta	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	8.95% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	18.4% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	NA	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	NA	38g per day for Men 19-50 years
Protein	6.66% 3.73g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Dried Beechnuts	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	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.053mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	9.13% 0.12mg	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	4.9% 19.6μg	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	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.31% 0.047mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.75% 7.46mg	0.017% 0.17mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	11.5% 0.92mg	5.34% 0.43mg	8mg per day for Men 19-50 years
Magnesium	6.84% 28.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	10% 0.23mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	35% 19μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3.04mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	6.03% 0.66mg	0.57% 0.063mg	11mg per day for Men 19-50 years
Water	0.066% 2.44g	0.031% 1.15g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta VS Dried Beechnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - 51% whole wheat Pasta or Dried Beechnuts?

Lets compare vitamin content per 100 calories of 51% whole wheat Pasta vs Dried Beechnuts:

• 100 calories of 51% whole wheat Pasta have 1.9 times more Vitamin B1, 14.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Beechnuts.
• While 100 kcal of Dried Beechnuts contain 1.5 times more Vitamin B6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B9 per 100 calories.
• 100 calories of Dried Beechnuts have insufficient amounts of Vitamin B3

Comparing minerals per 100 calories for 51% whole wheat Pasta vs Dried Beechnuts:

• 100 calories of 51% whole wheat Pasta have 2.2 times more Iron, more Magnesium, 2.7 times more Manganese, more Phosphorus and 10.6 times more Zinc than Dried Beechnuts.
• While 100 kcal of Dried Beechnuts contain 1.7 times more Potassium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Dried Beechnuts contain similar levels of Copper per 100 calories.
• 100 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dried Beechnuts lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of 51% whole wheat Pasta have 3.5 times more Carbohydrate and 3.5 times more Protein than Dried Beechnuts.
• While 100 kcal of Dried Beechnuts contain 11.7 times more Fat, 10.2 times more Saturated Fat, 17.2 times more Omega 3 and 13.4 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Dried Beechnuts offer comparable quantities of Energy per 100 calories.
• 100 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Dried Beechnuts provide inadequate amounts of Protein