Comparing Nutrients in 1 pound Cooked Corn And Rice Pasta VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Corn And Rice Pasta	Almonds	Recommended Dietary Allowance
Energy	28% 812kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	75% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	27.2% 19.7g	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	0.69% 0.5g	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	% 0g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	149% 56.7g	38g per day for Men 19-50 years
Protein	26% 14.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Almonds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.54% 18μg	50% 200μg	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	0% 0mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn And Rice Pasta	Almonds	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	520% 4.68mg	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	12.5% 1mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.4% 150mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	129% 14mg	11mg per day for Men 19-50 years
Water	7.07% 262g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Corn And Rice Pasta vs Almonds:

• Almonds contain 4.1 times more Vitamin B1, 14.4 times more Vitamin B2, 15.1 times more Vitamin B3, 3.4 times more Vitamin B5, 3.7 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin E than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cooked Corn And Rice Pasta vs Almonds:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 13.1 times more Water than Almonds.
• While Almonds contain 134.5 times more Calcium, 51.6 times more Copper, 16.9 times more Iron, 24.5 times more Magnesium, 23.2 times more Manganese, 14.6 times more Phosphorus, 30.5 times more Potassium, 1.9 times more Selenium and 11.6 times more Zinc than Cooked Gluten-free Pasta from Corn And Rice Flour.

Comparison of macro-nutrients per 1 pound:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 1.8 times more Carbohydrate than Almonds.
• While Almonds contain 3.2 times more Energy, 49.9 times more Fat, 25.3 times more Saturated Fat, 39.1 times more Omega 6, more Sugars, 8.9 times more Fiber and 6.6 times more Protein than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.