Comparing Nutrients in 1 kilogram Blanched Almonds VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Blanched Almonds	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	203% 5900kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	21.4% 21g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	9.06% 2.9g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	52.7% 8.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	610% 793g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	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% 0g	NA	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	289% 110g	38g per day for Men 19-50 years
Protein	382% 214g	133% 74.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	158% 2.06mg	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	123% 490μg	62.5% 250μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	236% 2360mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	224% 2.02mg	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	410% 32.8mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	283% 1190mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	210% 4.83mg	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	687% 4810mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	163% 18mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Dry Corn Gluten-free Pasta:

• Blanched Almonds have 8.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 2 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains more Vitamin A, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Dry Corn Gluten-free Pasta have similar amounts of Vitamin B1 per 1 kg.
• Both Blanched Almonds as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Dry Corn Gluten-free Pasta:

• Blanched Almonds have 59 times more Calcium, 5.1 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 3.8 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 6.3 times more Sodium and 1.7 times more Zinc than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 2.5 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.7 times more Energy, 25.3 times more Fat, 13.6 times more Saturated Fat, 13.8 times more Omega 6 and 2.9 times more Protein than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 7 times more Omega 3 and 4.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dry Corn Gluten-free Pasta have similar amounts of Fiber per 1 kg.
• Both Blanched Almonds as well as Dry Corn Gluten-free Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.