Comparing Nutrients in 1 pound Almonds VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Almonds	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	91% 2626kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	108% 140g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 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	24% 9.07g	38g per day for Men 19-50 years
Protein	171% 96g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Almonds	Spaghetti, protein-fortified, cooked, 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	77.5% 0.93mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	22.3% 0.29mg	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	93% 372μg	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	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

	Almonds	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	122% 1220mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	42.3% 0.38mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	82.2% 1.9mg	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	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.54% 20g	7.32% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 1 lb

Compare the macro and micronutrient content in 1 lb of Almonds versus 1 lb of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Almonds has 7.1 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 1 lb of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 1.5 times more Vitamin B1 and 1.9 times more Vitamin B9 than Almonds.
• Both Almonds as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Almonds vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 1 pound of Almonds has 26.9 times more Calcium, 12.3 times more Copper, 5.2 times more Iron, 9 times more Magnesium, 5.2 times more Manganese, 9.6 times more Phosphorus, 17.5 times more Potassium and 6.2 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 1 lb of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 6.1 times more Selenium than Almonds.
• 1 pound of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 3.5 times more Energy, 237.8 times more Fat, 118.8 times more Saturated Fat, 143.3 times more Omega 6, 6.3 times more Fiber and 2.4 times more Protein than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 1 lb of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 1.4 times more Carbohydrate than Almonds.
• 1 pound of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 6
• Both Almonds as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 in one pound.