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

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	56% 1619kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	9.73% 9.43g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	131% 50g	125% 47.6g	38g per day for Men 19-50 years
Protein	60.4% 34g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	41% 0.54mg	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	28.3% 113μg	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	485% 11mg	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	164% 1148mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Dry Corn Gluten-free Pasta has more Vitamin A, 2.5 times more Vitamin B1, 2.1 times more Vitamin B5 and 1.7 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 9 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Oil Roasted Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Dry Corn Gluten-free Pasta as well as Oil Roasted 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 Oil Roasted Almonds:

• Dry Corn Gluten-free Pasta has 1.9 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 72.8 times more Calcium, 4.7 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 5.1 times more Manganese, 1.8 times more Phosphorus, 2.4 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 more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 26.5 times more Fat, 14.5 times more Saturated Fat, 15.1 times more Omega 6 and 2.8 times more Protein than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Oil Roasted Almonds have similar amounts of Fiber per 1 lb.
• Both Dry Corn Gluten-free Pasta as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.