Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta VS Almond paste

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta: 189g
• Almond paste: 65.5g

Almond paste has 2.9 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is very high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.83g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	24% 31.3g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	32.8% 23.7g	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	0.18% 0.13g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	23% 8.68g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	19.6% 11g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.68% 0.43mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	1.8% 0.024mg	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	9.43% 37.7μg	12% 48μg	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	0.073% 0.066mg	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	1.26% 0.19mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Almond paste	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	33% 0.3mg	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	39% 3.1mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	24.4% 0.56mg	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	29.6% 208mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.25% 9.22g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Almond paste?

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

• 300 calories of Cooked 51% Whole Wheat Pasta have 5.5 times more Vitamin B1, 5.8 times more Vitamin B3, 5.9 times more Vitamin B5 and 7.8 times more Vitamin B6 than Almond paste.
• While 300 kcal of Almond paste contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 47 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 300 calories of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta vs Almond paste:

• 300 calories of Cooked 51% Whole Wheat Pasta have 1.3 times more Copper, 3 times more Iron, 3.5 times more Manganese, 1.2 times more Phosphorus, 23.5 times more Selenium and 2.2 times more Zinc than Almond paste.
• While 300 kcal of Almond paste contain 5 times more Calcium and 1.4 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Almond paste contain similar levels of Magnesium per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium and Potassium
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked 51% Whole Wheat Pasta have 1.9 times more Carbohydrate, 2.8 times more Fiber and 1.9 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 6.4 times more Fat, 1.8 times more Omega 3, 3.6 times more Omega 6 and 14.8 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta provide inadequate amounts of Omega 3