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

Macros Ratio

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

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Blanched Almonds	Recommended Dietary Allowance
Energy	49.4% 1433kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	289% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	57% 74g	130g per day for Men 19-50 years
Sugars	12% 8.73g	25.3% 18.4g	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	1.1% 0.79g	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	% 0.79g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 17.7g	g per day for Men 19-50 years
Fiber	118% 45g	103% 39.3g	38g per day for Men 19-50 years
Protein	94% 52.4g	152% 85g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.3mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	35% 0.46mg	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	113% 452μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.92% 99mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	453% 4.08mg	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	169% 13.5mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	317% 7.3mg	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	143% 1000mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	554% 305μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	0.48% 18g	3700g per day for Men 19-50 years

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

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 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.
• While Blanched Almonds contain 2.3 times more Vitamin B2 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Blanched Almonds have insufficient amounts of Vitamin K in 14 oz.

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

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 24 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 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, 1.6 times more Sodium and 1.4 times more Zinc than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Blanched Almonds have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 13.3 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 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 Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Blanched Almonds have similar amounts of Fiber per 14 oz.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.