Comparing Nutrients in 1 kilogram Almonds VS Whole Wheat Pasta

Macros Ratio

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

Macro Nutrients

	Almonds	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	200% 5790kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	62.5% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	564% 734g	130g per day for Men 19-50 years
Sugars	60% 43.5g	37.8% 27.4g	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	1.5% 1.1g	4.14% 3g	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	% 1.7g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 6.8g	g per day for Men 19-50 years
Fiber	329% 125g	242% 92g	38g per day for Men 19-50 years
Protein	378% 212g	248% 139g	56g per day for Men 19-50 years

Vitamins

	Almonds	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	339% 4.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	543% 87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	174% 8.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	173% 690μg	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	0% 0mg	NA	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	1709% 256mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	269% 2690mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	552% 4.97mg	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	464% 37mg	453% 36.2mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	305% 1280mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1297% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	490% 3430mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	128% 4340mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1411% 776μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.2% 82g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Whole Wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs Whole Wheat Pasta:

• 1 kilogram of Almonds has 5.2 times more Vitamin B2 and 55.7 times more Vitamin E than Whole Wheat Pasta.
• While 1 kg of Dry Whole-Wheat Pasta contains 2 times more Vitamin B1, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almonds.
• Both Almonds as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs Whole Wheat Pasta:

• 1 kilogram of Almonds has 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 Whole Wheat Pasta.
• While 1 kg of Dry Whole-Wheat Pasta contains 1.4 times more Manganese and 18.9 times more Selenium than Almonds.
• Both Almonds and Whole Wheat Pasta contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 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 Whole Wheat Pasta.
• While 1 kg of Dry Whole-Wheat Pasta contains 23.3 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• 1 kilogram of Almonds provide inadequate amounts of Omega 3