Comparing Nutrients in 300 calories Almonds VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 300 calories

• Almonds: 51.8g
• 51% Whole Wheat Pasta with Enriched Semolina: 83g

Almonds have 1.6 times more energy per 100g than 51% Whole Wheat Pasta with Enriched Semolina. It has very high energy density when compared to other foods. Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having high energy density.

Which food has more nutrients per 300 calories - Almonds or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	2.2% 2.1g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	47% 61g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	2.52% 1.83g	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	0.23% 0.17g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0.33g	g per day for Men 19-50 years
Fiber	17% 6.48g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	19.6% 11g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	15.3% 0.2mg	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	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.62% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	14% 139mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	36% 0.32mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	76.2% 1.75mg	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	30% 209mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	7.77% 264mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.66% 9.97mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.21% 7.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• Almonds have 2.3 times more Vitamin B2 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 4.3 times more Vitamin B1, 3.8 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.2 times more Vitamin B9 than Almonds.
• Both Almonds as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• Almonds have 6.7 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium and 1.4 times more Potassium than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.5 times more Iron, 1.6 times more Manganese and 30 times more Selenium than Almonds.
• Both Almonds and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 12.2 times more Fat, 7.3 times more Saturated Fat, 9.7 times more Omega 6 and 1.2 times more Sugars than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 5.5 times more Carbohydrate and 1.4 times more Fiber than Almonds.
• Both Almonds and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 300 kcal.