Comparing Nutrients in 1 pound 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	92% 2676kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	6.07% 1.94g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	28.4% 4.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	256% 333g	130g per day for Men 19-50 years
Sugars	29% 21g	17% 12.4g	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	1.88% 1.36g	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	% 0.14g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 3.1g	g per day for Men 19-50 years
Fiber	118% 45g	110% 41.7g	38g per day for Men 19-50 years
Protein	173% 97g	112% 63g	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	72% 0.87mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	99% 1.3mg	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	55.6% 222μg	78.2% 313μg	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	718% 108mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	107% 1070mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	250% 2.25mg	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	186% 15mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	588% 13.5mg	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	312% 2182mg	222% 1556mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	640% 352μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1% 37.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Blanched Almonds as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.