Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta VS Oil Roasted Almonds

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta: 189g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 3.8 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 Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.83g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	39.3% 6.7g	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	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	0.18% 0.13g	0% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 2.16g	g per day for Men 19-50 years
Fiber	23% 8.68g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	19.6% 11g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Oil Roasted Almonds	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	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.68% 0.43mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.5% 0.058mg	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	3.34% 13.3μg	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	1.26% 0.19mg	85.6% 13mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	52.4% 0.47mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	53% 1.2mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.037% 1.4g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta VS Oil Roasted Almonds Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked 51% Whole Wheat Pasta have 6.5 times more Vitamin B1, 3 times more Vitamin B3, 3.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.8 times more Vitamin B9 than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 2 times more Vitamin B2 and 68 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 Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 300 calories of Cooked 51% Whole Wheat Pasta have 1.7 times more Iron, 1.6 times more Manganese, 31.8 times more Selenium and 1.4 times more Zinc than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 6.4 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium and 2.4 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Oil Roasted Almonds contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium and Potassium
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked 51% Whole Wheat Pasta have 6.8 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 9.6 times more Fat, 4.6 times more Saturated Fat and 6.5 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Oil Roasted Almonds offer comparable quantities of Energy and Protein per 300 calories.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.