Comparing Nutrients in 14 ounces Cooked Enriched Pasta VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Enriched Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	21.6% 627kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	54% 70g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	25% 18g	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	0.16% 0.12g	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	% 0.16g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 17.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	110% 41.7g	38g per day for Men 19-50 years
Protein	41% 23g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	36% 0.47mg	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	72.4% 290μg	26.8% 107μg	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	0% 0mg	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	1.6% 0.24mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	421% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.69% 27.8μg	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	63.5% 5.1mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	425% 9.76mg	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	33% 230mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	111% 12mg	11mg per day for Men 19-50 years
Water	6.66% 247g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Enriched Pasta VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Enriched Pasta versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Enriched Pasta vs Oil Roasted Almonds:

• 14 ounces of Cooked Enriched Pasta have 3 times more Vitamin B1 and 2.7 times more Vitamin B9 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 5.7 times more Vitamin B2, 2.2 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6 and 432.8 times more Vitamin E than Cooked Enriched Pasta.
• 14 ounces of Cooked Enriched Pasta have insufficient amounts of Vitamin E
• Both Cooked Enriched Pasta as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Enriched Pasta vs Oil Roasted Almonds:

• 14 ounces of Cooked Enriched Pasta have 6.4 times more Selenium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 41.6 times more Calcium, 9.6 times more Copper, 2.9 times more Iron, 15.2 times more Magnesium, 7.6 times more Manganese, 8 times more Phosphorus, 15.9 times more Potassium and 6 times more Zinc than Cooked Enriched Pasta.
• 14 ounces of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Enriched Pasta have 1.7 times more Carbohydrate than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3.8 times more Energy, 59.3 times more Fat, 23.9 times more Saturated Fat, 45.8 times more Omega 6, 8.1 times more Sugars, 5.8 times more Fiber and 3.7 times more Protein than Cooked Enriched Pasta.
• 14 ounces of Cooked Enriched Pasta provide inadequate amounts of Omega 6
• Both Cooked Enriched Pasta as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.