Comparing Nutrients in 300 calories Roasted Almonds VS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

• Roasted Almonds: 50.2g
• Cooked 51% Whole Wheat Pasta: 189g

Roasted Almonds have 3.8 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Roasted Almonds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	2.2% 1.6g	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	0.007% 0.005g	0.18% 0.13g	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	% 0.005g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.38g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	23% 8.68g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	14% 0.18mg	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	6.9% 27.6μg	9.43% 37.7μg	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	80% 12mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	13.4% 134mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	41.7% 0.38mg	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	23.4% 1.87mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	84.7% 1.95mg	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	33.8% 236mg	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Cooked 51% Whole Wheat Pasta:

• Dry Roasted Almonds have 3.1 times more Vitamin B2 and 63.5 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 7.7 times more Vitamin B1, 3 times more Vitamin B3, 2.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Dry Roasted Almonds.

Comparing minerals per 300 calories for Roasted Almonds vs Cooked 51% Whole Wheat Pasta:

• Dry Roasted Almonds have 5.9 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium and 2.5 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.7 times more Iron, 1.7 times more Manganese, 64.3 times more Selenium, 1.3 times more Zinc and 94.8 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 9.3 times more Fat, 4.6 times more Saturated Fat, 6.3 times more Omega 6 and 1.5 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 14.7 times more Omega 3, 5.6 times more Carbohydrate and 1.6 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Roasted Almonds as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.