Comparing Nutrients in 300 calories 51% whole wheat Pasta VS Roasted Almonds

Weight per 300 calories

• 51% whole wheat Pasta: 83g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Dry 51% whole wheat Pasta with Unenriched Semolina , which is very high in comparison to other foods. 51% whole wheat Pasta having high energy density.

Which food has more nutrients per 300 calories - 51% whole wheat Pasta or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	51% whole wheat Pasta	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	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	46.6% 60.6g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	2.97% 2.15g	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	0.23% 0.17g	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	% 0.17g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 2.4g	g per day for Men 19-50 years
Fiber	22% 8.37g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	20% 11g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	12.2% 49μg	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	0.94% 0.14mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	39.2% 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	34.5% 2.76mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	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	34% 238mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.2% 7.33g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of 51% whole wheat Pasta vs Roasted Almonds:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 8 times more Vitamin B1, 3.6 times more Vitamin B3, 4.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Vitamin B2 and 85.1 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for 51% whole wheat Pasta vs Roasted Almonds:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.5 times more Iron, 1.7 times more Manganese and 57.3 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Calcium, 1.6 times more Copper and 1.6 times more Magnesium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dry Roasted Almonds have similar amounts of Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 10.2 times more Omega 3, 5.7 times more Carbohydrate and 1.5 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.9 times more Fat, 7.1 times more Saturated Fat and 9.1 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dry Roasted Almonds have similar amounts of Energy, Sugars and Protein per 300 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.