Comparing Nutrients in 1 kilogram 51% Whole Wheat Pasta with Enriched Semolina VS Almonds

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Almonds	14%	72%	14%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Energy	124% 3610kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	119% 38g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	564% 733g	166% 216g	130g per day for Men 19-50 years
Sugars	30.3% 22g	60% 43.5g	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	2.76% 2g	1.5% 1.1g	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	% 2g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 4g	% 39.5g	g per day for Men 19-50 years
Fiber	297% 113g	329% 125g	38g per day for Men 19-50 years
Protein	236% 132g	378% 212g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	458% 5.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.13mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	539% 86.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	285% 1140μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Calcium	25% 250mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	1146% 10.3mg	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	426% 34mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	360% 2520mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	1396% 768μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina vs Almonds:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 2.7 times more Vitamin B1, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.6 times more Vitamin B9 than Almonds.
• While Almonds contain 3.6 times more Vitamin B2 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Almonds have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for 51% Whole Wheat Pasta with Enriched Semolina vs Almonds:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 18.7 times more Selenium than Almonds.
• While Almonds contain 10.8 times more Calcium, 2.6 times more Copper, 2.9 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Almonds have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 17.7 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 19.6 times more Fat, 11.7 times more Saturated Fat, 15.6 times more Omega 6, 2 times more Sugars and 1.6 times more Protein than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Almonds have similar amounts of Fiber per 1 kg.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.