Comparing Nutrients in 300 calories Cooked Pasta with Salt VS Roasted Almonds

Weight per 300 calories

• Cooked Pasta with Salt: 191g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 3.8 times more energy per unit of mass than Cooked Pasta with Salt, which is very high in comparison to other foods. Cooked Pasta with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Cooked Pasta with Salt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Pasta with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.78g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	2.87% 0.046g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.076g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 2.4g	g per day for Men 19-50 years
Fiber	9.05% 3.44g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	19.8% 11g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	5.25% 0.068mg	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	3.34% 13.4μg	6.9% 27.6μg	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	0.76% 0.11mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	61.3% 0.55mg	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	12% 0.96mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	8.2% 34.4mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	48.7% 1.1mg	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	16% 111mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	2.47% 84mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	8.86% 0.97mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.033% 1.2g	3700g per day for Men 19-50 years

Cooked Pasta With Salt VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Pasta with Salt or Roasted Almonds?

Lets compare vitamin content per 300 calories of Cooked Pasta with Salt vs Roasted Almonds:

• 300 calories of Cooked Pasta with Salt have 1.4 times more Vitamin B6 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 15.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B9 and 104.6 times more Vitamin E than Cooked Pasta with Salt.
• 300 calories of Cooked Pasta with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B6
• Both Cooked Pasta with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked Pasta with Salt vs Roasted Almonds:

• 300 calories of Cooked Pasta with Salt have 50.3 times more Selenium and 166.3 times more Sodium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 10.1 times more Calcium, 2.9 times more Copper, 2 times more Iron, 4.1 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 4.3 times more Potassium and 1.7 times more Zinc than Cooked Pasta with Salt.
• 300 calories of Cooked Pasta with Salt lack sufficient amounts of Calcium and Potassium
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Pasta with Salt have 5.5 times more Carbohydrate than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 14.8 times more Fat, 6.1 times more Saturated Fat, 11.5 times more Omega 6 and 1.6 times more Fiber than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Roasted Almonds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cooked Pasta with Salt provide inadequate amounts of Omega 6
• Both Cooked Pasta with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.