Comparing Nutrients in 1 pound Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Roasted Almonds	Recommended Dietary Allowance
Energy	58.5% 1696kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	28.6% 11g	130% 49.4g	38g per day for Men 19-50 years
Protein	176% 99g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	449% 5.4mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	166% 2.15mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	217% 34.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	47.5% 0.62mg	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	315% 1261μg	62.4% 249μg	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	NA	723% 108mg	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

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Roasted Almonds	Recommended Dietary Allowance
Calcium	17.7% 177mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	554% 5mg	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	235% 19mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	440% 10mg	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	106% 739mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	27% 912mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	74% 8.1mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.13% 42g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Spaghetti, protein-fortified, dry, enriched (n x 6.25) versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Roasted Almonds:

• 1 pound of Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 15.4 times more Vitamin B1, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.1 times more Vitamin B9 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 2.5 times more Vitamin B2 than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Roasted Almonds:

• 1 lb of Dry Roasted Almonds contains 6.9 times more Calcium, 4 times more Copper, 4.3 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium and 1.8 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Roasted Almonds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 9.3 times more Omega 3 and 3.1 times more Carbohydrate than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.6 times more Energy, 23.6 times more Fat, 12.5 times more Saturated Fat, 14.5 times more Omega 6 and 4.5 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Roasted Almonds offer comparable quantities of Protein per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3