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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Roasted Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	94% 2712kcal	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	58% 18.6g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	256% 332g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 1.8g	g per day for Men 19-50 years
Fiber	130% 49.4g	135% 51.3g	38g per day for Men 19-50 years
Protein	170% 95g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	29% 0.35mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	245% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	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	723% 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

	Roasted Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	122% 1216mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	633% 348μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.13% 42g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Roasted 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 Roasted Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Roasted Almonds has 3.8 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 7.1 times more Vitamin B1, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Roasted Almonds has 10.7 times more Calcium, 2.8 times more Copper, 3 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.5 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 38.4 times more Selenium than Dry Roasted Almonds.
• Both Roasted 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 Roasted Almonds has 1.7 times more Energy, 20.6 times more Fat, 12.6 times more Saturated Fat, 16.4 times more Omega 6, 2.2 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 5.3 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Fiber per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3