Comparing Nutrients in 14 ounces Blanched Almonds VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	80.7% 2342kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	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	12% 8.73g	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	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 1.6g	g per day for Men 19-50 years
Fiber	103% 39.3g	118% 45g	38g per day for Men 19-50 years
Protein	152% 85g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	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	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	214% 34.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	73.3% 0.95mg	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	113% 452μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	94% 937mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	172% 1.55mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	364% 8.37mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	554% 305μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.99% 36.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS 51% Whole Wheat Pasta with Enriched Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Blanched Almonds have 2.3 times more Vitamin B2 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.9 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Blanched Almonds have 9.4 times more Calcium, 2.6 times more Copper, 2.9 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 24 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.6 times more Energy, 20.6 times more Fat, 12.2 times more Saturated Fat, 15.6 times more Omega 6, 2.1 times more Sugars and 1.6 times more Protein than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 13.3 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3