Comparing Nutrients in 1 kilogram Blanched Almonds VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Blanched Almonds	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	203% 5900kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	564% 734g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 6.8g	g per day for Men 19-50 years
Fiber	261% 99g	242% 92g	38g per day for Men 19-50 years
Protein	382% 214g	248% 139g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	339% 4.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	543% 87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	174% 8.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	218% 2.83mg	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	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	1583% 238mg	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

	Blanched Almonds	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	236% 2360mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	453% 36.2mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	305% 1280mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1297% 30mg	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	490% 3430mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	128% 4340mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1411% 776μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.2% 82g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.3 times more Vitamin B2 and 51.6 times more Vitamin E than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 2.1 times more Vitamin B1, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Blanched Almonds have 8.1 times more Calcium, 2.1 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Sodium than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 1.6 times more Manganese and 24.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Dry Whole-Wheat Pasta have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.7 times more Energy, 17.9 times more Fat, 9.2 times more Saturated Fat, 11.6 times more Omega 6, 1.7 times more Sugars and 1.5 times more Protein than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 17.5 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dry Whole-Wheat Pasta have similar amounts of Fiber per 1 kg.
• Both Blanched Almonds as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.