Comparing Nutrients in 14 ounces Whole Wheat Pasta VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Whole Wheat Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	48% 1397kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	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	224% 291g	54% 70g	130g per day for Men 19-50 years
Sugars	15% 11g	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	1.64% 1.2g	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	% 0.95g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 17.4g	g per day for Men 19-50 years
Fiber	96% 36.5g	110% 41.7g	38g per day for Men 19-50 years
Protein	98% 55g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Oil Roasted 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	216% 34.5mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	68.5% 274μg	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	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	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	194% 1361mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	50.7% 1723mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 4.4 times more Vitamin B1, 2.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.6 times more Vitamin B2 and 56.5 times more Vitamin E than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Whole-Wheat Pasta has 1.2 times more Manganese and 18.9 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 10 times more Calcium, 1.9 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Oil Roasted Almonds have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Whole-Wheat Pasta has more Omega 3 and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 18.8 times more Fat, 9.8 times more Saturated Fat, 12.7 times more Omega 6, 1.7 times more Sugars and 1.5 times more Protein than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Oil Roasted Almonds have similar amounts of Fiber per 14 oz.
• Both Dry Whole-Wheat Pasta as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.