Comparing Nutrients in 500 calories Almonds VS Cooked Whole-wheat Pasta

Weight per 500 calories

• Almonds: 86.4g
• Cooked Whole-wheat Pasta: 336g

Almonds have 3.9 times more energy per 100g than Cooked Whole-wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole-wheat Pasta having average energy density.

Which food has more nutrients per 500 calories - Almonds or Cooked Whole-wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Almonds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	5.9% 5.74g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	7.55% 0.12g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	77.6% 101g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	3.47% 2.5g	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	0.13% 0.095g	0.32% 0.23g	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	% 0.15g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.67g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	34.4% 13g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	17.6% 70.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	5.15% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.68% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.36% 43.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	84% 0.76mg	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	40% 3.2mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	193% 4.43mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	61% 426mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	221% 122μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.89% 13.4mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	5.6% 207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cooked Whole-wheat Pasta:

• Almonds have 3 times more Vitamin B2 and 28.7 times more Vitamin E than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 3 times more Vitamin B1, 3.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cooked Whole-wheat Pasta:

• Almonds have 5.3 times more Calcium, 1.3 times more Magnesium and 2 times more Potassium than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.8 times more Iron, 2.4 times more Manganese, 34.4 times more Selenium, 1.7 times more Zinc and 54.5 times more Water than Almonds.
• Both Almonds and Cooked Whole-wheat Pasta have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 7.5 times more Fat, 4 times more Saturated Fat, 5.9 times more Omega 6 and 1.5 times more Sugars than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 46.6 times more Omega 3 and 5.4 times more Carbohydrate than Almonds.
• Both Almonds and Cooked Whole-wheat Pasta have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Almonds as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.