Comparing Nutrients in 300 calories Almonds VS Cooked Whole-wheat Pasta

Weight per 300 calories

• Almonds: 51.8g
• Cooked Whole-wheat Pasta: 201g

Almonds have 3.9 times more energy per 100g than Cooked Whole-wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole-wheat Pasta having average energy density.

Which food has more nutrients per 300 calories - Almonds or Cooked Whole-wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Almonds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	4.53% 0.072g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	2.1% 1.5g	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	0.079% 0.057g	0.19% 0.14g	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	% 0.088g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0.4g	g per day for Men 19-50 years
Fiber	17% 6.48g	20.7% 7.85g	38g per day for Men 19-50 years
Protein	19.6% 11g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	10.6% 42.3μg	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	88.5% 13.3mg	3.1% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	14% 139mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	50.3% 0.45mg	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	24% 1.92mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	116% 2.66mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.54% 8.05mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	3.36% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cooked Whole-wheat Pasta:

• Almonds have 3 times more Vitamin B2 and 28.7 times more Vitamin E than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 3 times more Vitamin B1, 3.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cooked Whole-wheat Pasta:

• Almonds have 5.3 times more Calcium, 1.3 times more Magnesium and 2 times more Potassium than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.8 times more Iron, 2.4 times more Manganese, 34.4 times more Selenium, 1.7 times more Zinc and 54.5 times more Water than Almonds.
• Both Almonds and Cooked Whole-wheat Pasta have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 7.5 times more Fat, 4 times more Saturated Fat, 5.9 times more Omega 6 and 1.5 times more Sugars than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 46.6 times more Omega 3 and 5.4 times more Carbohydrate than Almonds.
• Both Almonds and Cooked Whole-wheat Pasta have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Almonds as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.