Comparing Nutrients in 1 pound Whole Wheat Pasta VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Wheat Pasta	Almonds	Recommended Dietary Allowance
Energy	55% 1597kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	6.07% 1.94g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.82g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	75% 98g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	1.88% 1.36g	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	% 1.1g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 18g	g per day for Men 19-50 years
Fiber	110% 41.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	112% 63g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	246% 39.4mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	78.2% 313μg	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	NA	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	14% 2.1mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Almonds	Recommended Dietary Allowance
Calcium	13% 132mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	205% 16.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	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	222% 1556mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	58% 1969mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	640% 352μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	1% 37.2g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Wheat Pasta vs Almonds:

• Dry Whole-Wheat Pasta has 2 times more Vitamin B1, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.2 times more Vitamin B2 and 55.7 times more Vitamin E than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Whole Wheat Pasta vs Almonds:

• Dry Whole-Wheat Pasta has 1.4 times more Manganese and 18.9 times more Selenium than Almonds.
• While Almonds contain 9.3 times more Calcium, 2.1 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Almonds have similar amounts of Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Whole-Wheat Pasta has 23.3 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 17 times more Fat, 8.9 times more Saturated Fat, 11.6 times more Omega 6, 1.6 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.