Comparing Nutrients in 500 calories Blanched Almonds VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

• Blanched Almonds: 84.7g
• 51% Whole Wheat Pasta with Enriched Semolina: 139g

Blanched Almonds have 1.6 times more energy per 100g than 51% Whole Wheat Pasta with Enriched Semolina. It has very high energy density when compared to other foods. Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having high energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	6.44% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	78% 102g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	4.2% 3.05g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 0.55g	g per day for Men 19-50 years
Fiber	22% 8.4g	41% 15.7g	38g per day for Men 19-50 years
Protein	32.4% 18g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	25.6% 0.33mg	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	39.5% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	20% 200mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	60% 0.54mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	127% 2.92mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.35% 12.8g	3700g per day for Men 19-50 years

Blanched Almonds VS 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 500 calories of Blanched Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Blanched Almonds have 1.4 times more Vitamin B2 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.7 times more Vitamin B1, 4 times more Vitamin B3, 3.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Blanched Almonds as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Blanched Almonds have 5.8 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium and 1.3 times more Potassium than 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Iron, 1.9 times more Manganese and 39.2 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium
• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 12.6 times more Fat, 7.5 times more Saturated Fat and 9.6 times more Omega 6 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 6.4 times more Carbohydrate and 1.9 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 in 500 calories.