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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cooked Whole-wheat Pasta: 336g

Blanched Almonds have 4 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 - Blanched Almonds or Cooked Whole-wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Blanched Almonds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	5.9% 5.74g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	7.55% 0.12g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	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	12% 16g	77.6% 101g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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% 0g	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	% 0.025g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 0.67g	g per day for Men 19-50 years
Fiber	22% 8.4g	34.4% 13g	38g per day for Men 19-50 years
Protein	32.4% 18g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	13.5% 0.16mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	24% 0.31mg	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	10.4% 41.5μg	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	134% 20mg	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

	Blanched Almonds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	20% 200mg	4.36% 43.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	34.7% 2.78mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	193% 4.43mg	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	58.2% 408mg	61% 426mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	221% 122μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.89% 13.4mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	5.6% 207g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.8 times more Vitamin B2 and 26.1 times more Vitamin E than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 3.2 times more Vitamin B1, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Cooked Whole-wheat Pasta:

• Blanched Almonds have 4.6 times more Calcium, 1.3 times more Magnesium and 1.7 times more Potassium than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 2.1 times more Iron, 2.9 times more Manganese, 44.9 times more Selenium, 1.8 times more Zinc and 54.3 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cooked Whole-wheat Pasta have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 7.8 times more Fat, 4.1 times more Saturated Fat, 5.8 times more Omega 6 and 1.6 times more Sugars than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 35.6 times more Omega 3, 6.4 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cooked Whole-wheat Pasta have similar amounts of Energy and Protein per 500 kcal.
• Both Blanched Almonds as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.