Comparing Nutrients in 1 pound Almonds VS Cooked Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Almonds	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	91% 2626kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	93% 121g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	7.2% 5.2g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	171% 96g	36.7% 20.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	73.7% 295μg	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	775% 116mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	122% 1220mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	46.4% 0.42mg	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	210% 17mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	194% 4.47mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	163% 90μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cooked Vegetable Macaroni:

• Almonds have 1.8 times more Vitamin B1, 18.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.3 times more Vitamin B5, 5.7 times more Vitamin B6 and 122 times more Vitamin E than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 1.5 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cooked Vegetable Macaroni:

• Almonds have 24.5 times more Calcium, 11.2 times more Copper, 7.6 times more Iron, 14.2 times more Magnesium, 2.2 times more Manganese, 9.6 times more Phosphorus, 23.6 times more Potassium and 7.1 times more Zinc than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 4.8 times more Selenium and 15.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 4.5 times more Energy, 453.9 times more Fat, 237.6 times more Saturated Fat, 316 times more Omega 6, 3.8 times more Sugars, 2.9 times more Fiber and 4.7 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Almonds and Cooked Enriched Vegetable Macaroni have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.