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

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 3.8 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.

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

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	NA	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	38.2% 6.5g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	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	0.19% 0.13g	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	% 0.13g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 2.4g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	19.5% 11g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Roasted 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	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	18.3% 73μg	6.9% 27.6μg	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	80% 12mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.1% 21mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	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	38% 3.04mg	23.4% 1.87mg	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	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	26.6% 187mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.033% 1.2g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Roasted Almonds Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 9.8 times more Vitamin B1, 2.8 times more Vitamin B3, 3.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.6 times more Vitamin B9 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2.3 times more Vitamin B2 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in 300 calories.

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

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.6 times more Iron, 1.7 times more Manganese and 58.8 times more Selenium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 6.4 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 2.6 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Roasted Almonds contain similar levels of Zinc per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina have 5.6 times more Carbohydrate and 1.6 times more Fiber than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 9.3 times more Fat than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Roasted Almonds offer comparable quantities of Energy and Protein per 300 calories.