Comparing Nutrients in 1 pound Dry Corn Gluten-free Pasta VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Almonds	Recommended Dietary Allowance
Energy	56% 1619kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	9.73% 9.43g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	131% 50g	149% 56.7g	38g per day for Men 19-50 years
Protein	60.4% 34g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Almonds	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	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	28.3% 113μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Corn Gluten-free Pasta	Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	52.7% 4.2mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	164% 1148mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	74% 8.1mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Corn Gluten-free Pasta vs Almonds:

• Dry Corn Gluten-free Pasta has more Vitamin A and 1.5 times more Vitamin B6 than Almonds.
• While Almonds contain 13.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Dry Corn Gluten-free Pasta as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Dry Corn Gluten-free Pasta vs Almonds:

• Dry Corn Gluten-free Pasta has 1.9 times more Selenium than Almonds.
• While Almonds contain 67.3 times more Calcium, 5.1 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 4.5 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Dry Corn Gluten-free Pasta.

Comparison of macro-nutrients per 1 pound:

• Dry Corn Gluten-free Pasta has 9.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 24 times more Fat, 13.1 times more Saturated Fat, 13.8 times more Omega 6 and 2.8 times more Protein than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Almonds have similar amounts of Fiber per 1 lb.
• Both Dry Corn Gluten-free Pasta as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.