Comparing Nutrients in 14 ounces Blanched Almonds VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Blanched Almonds	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	80.7% 2342kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	25% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	224% 291g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	15% 11g	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% 0g	1.64% 1.2g	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	% 0.12g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 2.7g	g per day for Men 19-50 years
Fiber	103% 39.3g	96% 36.5g	38g per day for Men 19-50 years
Protein	152% 85g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	63% 0.76mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	216% 34.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	86.4% 1.12mg	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	48.6% 194μg	68.5% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	94% 937mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	219% 1.97mg	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	163% 13mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	515% 12mg	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	273% 1909mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	50.7% 1723mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	560% 308μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.88% 32.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Whole Wheat Pasta:

• Blanched Almonds have 3.3 times more Vitamin B2 and 51.6 times more Vitamin E than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 2.1 times more Vitamin B1, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Whole Wheat Pasta:

• Blanched Almonds have 8.1 times more Calcium, 2.1 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Sodium than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 1.6 times more Manganese and 24.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Dry Whole-Wheat Pasta have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.7 times more Energy, 17.9 times more Fat, 9.2 times more Saturated Fat, 11.6 times more Omega 6, 1.7 times more Sugars and 1.5 times more Protein than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 17.5 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dry Whole-Wheat Pasta have similar amounts of Fiber per 14 oz.
• Both Blanched Almonds as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.