Comparing Nutrients in 300 calories Dry Pasta VS Almonds

Weight per 300 calories

• Dry Pasta: 81g
• Almonds: 51.8g

Almonds have 1.6 times more energy per unit of mass than Dry Unenriched Pasta, which is very high in comparison to other foods. Dry Pasta having high energy density.

Which food has more nutrients per 300 calories - Dry Pasta or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Pasta	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	2.98% 2.16g	3.1% 2.25g	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	0.12% 0.089g	0.079% 0.057g	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	% 0.097g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 2.05g	g per day for Men 19-50 years
Fiber	6.8% 2.6g	17% 6.48g	38g per day for Men 19-50 years
Protein	19% 10.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.06% 0.073mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.049mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.64% 14.6μg	5.7% 22.8μg	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	0.59% 0.089mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.081μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Almonds	Recommended Dietary Allowance
Calcium	1.7% 17mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	59.4% 0.53mg	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	13% 1.05mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22% 153mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.85mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Pasta vs Almonds:

• Dry Unenriched Pasta has 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Almonds.
• While Almonds contain 1.5 times more Vitamin B1, 12.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B9 and 149.3 times more Vitamin E than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dry Pasta vs Almonds:

• Dry Unenriched Pasta has 24.1 times more Selenium than Almonds.
• While Almonds contain 8.2 times more Calcium, 2.3 times more Copper, 1.8 times more Iron, 3.3 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Dry Unenriched Pasta.

Comparison of macro-nutrients per 300 calories:

• Dry Unenriched Pasta has 5.4 times more Carbohydrate than Almonds.
• While Almonds contain 21.2 times more Fat, 8.8 times more Saturated Fat, 14.6 times more Omega 6 and 2.5 times more Fiber than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Almonds have similar amounts of Energy, Sugars and Protein per 300 kcal.
• Both Dry Unenriched Pasta as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.