Comparing Nutrients in 14 ounces Whole Wheat Pasta VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Wheat Pasta	Almonds	Recommended Dietary Allowance
Energy	48% 1397kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	15% 11g	24% 17.3g	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	1.64% 1.2g	0.6% 0.44g	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	% 0.95g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 15.7g	g per day for Men 19-50 years
Fiber	96% 36.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	98% 55g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	216% 34.5mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.5% 274μg	43.7% 175μg	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	NA	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	12% 1.83mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	455% 4.1mg	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	180% 14.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	194% 1361mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	50.7% 1723mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 2 times more Vitamin B1, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.2 times more Vitamin B2 and 55.7 times more Vitamin E than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Whole-Wheat Pasta has 1.4 times more Manganese and 18.9 times more Selenium than Almonds.
• While Almonds contain 9.3 times more Calcium, 2.1 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Almonds have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Whole-Wheat Pasta has 23.3 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 17 times more Fat, 8.9 times more Saturated Fat, 11.6 times more Omega 6, 1.6 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.