Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Blanched Almonds	Recommended Dietary Allowance
Energy	21.8% 631kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	289% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	57% 74g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	0.38% 0.28g	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	% 0.28g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 17.7g	g per day for Men 19-50 years
Fiber	48% 18.3g	103% 39.3g	38g per day for Men 19-50 years
Protein	41.2% 23g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	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	20% 79.4μg	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	2.65% 0.4mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	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	82% 6.55mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	62.4% 437mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	6.5% 241g	0.48% 18g	3700g per day for Men 19-50 years

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

• Blanched Almonds contain 6.9 times more Vitamin B2, 1.4 times more Vitamin B5, 2.5 times more Vitamin B9 and 237.5 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Blanched Almonds have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta vs Blanched Almonds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 10.7 times more Selenium and 13.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 19.7 times more Calcium, 5.2 times more Copper, 2 times more Iron, 6 times more Magnesium, 1.8 times more Manganese, 4.4 times more Phosphorus, 8.6 times more Potassium, 3.2 times more Sodium and 2.7 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 14 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 9.8 times more Omega 3 and 1.7 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Energy, 35 times more Fat, 16.5 times more Saturated Fat, 22.7 times more Omega 6, 5.4 times more Sugars, 2.2 times more Fiber and 3.7 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.