Comparing Nutrients in 1 kilogram Blanched Almonds VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Blanched Almonds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	203% 5900kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	10.3% 3.28g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	52.5% 8.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	505% 657g	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	63% 24g	38g per day for Men 19-50 years
Protein	382% 214g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	989% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	478% 76.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	137% 6.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	137% 1.78mg	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	695% 2780μg	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	0% 0IU	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	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	236% 2360mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	309% 2.78mg	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	519% 41.5mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	396% 9.1mg	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	233% 1630mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	5.33% 80mg	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	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Blanched Almonds have 1.5 times more Vitamin B2 than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 6.2 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Blanched Almonds have 6.1 times more Calcium, 3.7 times more Copper, 4.1 times more Magnesium, 2 times more Manganese, 3 times more Phosphorus, 3.3 times more Potassium, 2.4 times more Sodium and 1.7 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 1.3 times more Iron than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.6 times more Energy, 23.6 times more Fat, 12.1 times more Saturated Fat, 13.8 times more Omega 6 and 4.1 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 23.3 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Protein per 1 kg.
• Both Blanched Almonds as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.