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Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat PastaVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Cooked 51% Whole Wheat Pasta
14%
8%
78%
Roasted Almonds
13%
74%
13%
14 oz ▼

Macro Nutrients

21.8%631kcal
Energy
82%2373kcal
631 kcalvs2373 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.14%5.95g
Fat
215%209g
5.95 gvs209 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.96%0.95g
Saturated Fat
50.8%16.2g
0.95 gvs16.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.67%0.15g
Omega 3
2.5%0.04g
0.15 gvs0.04 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.7%2.16g
Omega 6
302%51.4g
2.16 gvs51.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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96%125g
Carbohydrate
64%83.4g
125 gvs83.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.65%3.37g
Sugars
26.6%19.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.37 gvs19.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.38%0.28g
Fructose
0.055%0.04g
≤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]
0.28 gvs0.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.28g
Glucose
%0.04g
0.28 gvs0.04 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.79g
Sucrose
%19g
0.79 gvs19 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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48%18.3g
Fiber
114%43.3g
18.3 gvs43.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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41.2%23g
Protein
149%83g
23 gvs83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52%0.62mg
Vitamin B1
25.5%0.31mg
Thiamine
0.62 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.4%0.41mg
Vitamin B2
365%4.75mg
Riboflavin
0.41 mgvs4.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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71.6%11.5mg
Vitamin B3
90%14.4mg
Niacin, nicotinic acid, niacinamide
11.5 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.3%0.91mg
Vitamin B5
25.5%1.27mg
Pantothenic acid
0.91 mgvs1.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.6%0.38mg
Vitamin B6
41.5%0.54mg
Pyridoxine
0.38 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%79.4μg
Vitamin B9
54.6%218μg
Folates and Folic Acid
79.4 μgvs218 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
0%0mg
Ascorbic acid
NA mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.65%0.4mg
Vitamin E
632%95mg
Tocopherols and Tocotrienols
0.4 mgvs95 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.76%47.6mg
Calcium
106%1064mg
47.6 mgvs1064 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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87.8%0.79mg
Copper
485%4.36mg
0.79 mgvs4.36 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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82%6.55mg
Iron
185%15mg
6.55 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42.5%179mg
Magnesium
264%1107mg
179 mgvs1107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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178%4.1mg
Manganese
385%8.86mg
4.1 mgvs8.86 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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62.4%437mg
Phosphorus
267%1869mg
437 mgvs1869 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9%306mg
Potassium
83.2%2830mg
306 mgvs2830 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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247%136μg
Selenium
14.4%7.94μg
136 μgvs7.94 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.6%24mg
Sodium
0.79%12mg
24 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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40.4%4.45mg
Zinc
119%13mg
4.45 mgvs13 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.5%241g
Water
0.26%9.57g
241 gvs9.57 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cooked 51% Whole Wheat Pasta vs Roasted Almonds:
Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta vs Roasted Almonds:
Comparison of macro-nutrients per 14 ounces:



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