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

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g
• Almonds: 51.8g

Almonds have 3.7 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is very high in comparison to other foods. Cooked 51% Whole Wheat Pasta with Enriched Semolina having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	NA	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	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	0.19% 0.13g	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	% 0.13g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 2.05g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	17% 6.48g	38g per day for Men 19-50 years
Protein	19.5% 11g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	18.3% 73μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Calcium	2.1% 21mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	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	38% 3.04mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	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	26.6% 187mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 3.6 times more Vitamin B1, 2.7 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.2 times more Vitamin B9 than Almonds.
• While Almonds contain 2.3 times more Vitamin B2 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Almonds have insufficient amounts of Vitamin K in 300 kcal.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.6 times more Iron, 1.7 times more Manganese, 27.8 times more Selenium, 1.2 times more Zinc and 51.8 times more Water than Almonds.
• While Almonds contain 6.6 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 2.8 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparison of macro-nutrients per 300 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 5.3 times more Carbohydrate and 1.3 times more Fiber than Almonds.
• While Almonds contain 9.1 times more Fat and 1.8 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.