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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	92% 2676kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	256% 332g	130g per day for Men 19-50 years
Sugars	29% 21g	13.8% 9.98g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 1.8g	g per day for Men 19-50 years
Fiber	118% 45g	135% 51.3g	38g per day for Men 19-50 years
Protein	173% 97g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	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	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	245% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	83.7% 1.1mg	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	129% 517μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	107% 1070mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	197% 1.77mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	416% 9.57mg	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	163% 1143mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	633% 348μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.13% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS 51% Whole Wheat Pasta with Enriched Semolina per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Blanched Almonds has 2.3 times more Vitamin B2 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.9 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in one pound.

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

• 1 pound of Blanched Almonds has 9.4 times more Calcium, 2.6 times more Copper, 2.9 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 24 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.6 times more Energy, 20.6 times more Fat, 12.2 times more Saturated Fat, 15.6 times more Omega 6, 2.1 times more Sugars and 1.6 times more Protein than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 13.3 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Fiber per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3