Comparing Nutrients in 500 calories Blanched Almonds VS Cooked 51% Whole Wheat Pasta

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cooked 51% Whole Wheat Pasta: 315g

Blanched Almonds have 3.7 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Blanched Almonds	Cooked 51% 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	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	7.67% 0.12g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	76.2% 99g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	3.7% 2.67g	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	0.3% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 0.63g	g per day for Men 19-50 years
Fiber	22% 8.4g	38% 14.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked 51% Whole Wheat Pasta	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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	56.7% 9.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	23.5% 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	15.7% 63μg	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	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	20% 200mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	69.5% 0.63mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	141% 3.25mg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	5.16% 191g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.9 times more Vitamin B2 and 64 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Blanched Almonds.

Comparing minerals per 500 calories for Blanched Almonds vs Cooked 51% Whole Wheat Pasta:

• Blanched Almonds have 5.3 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium and 2.3 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.9 times more Iron, 2.1 times more Manganese, 39.7 times more Selenium, 1.4 times more Zinc and 50 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 9.4 times more Fat, 4.5 times more Saturated Fat, 6.1 times more Omega 6 and 1.5 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 36.2 times more Omega 3, 6.3 times more Carbohydrate and 1.7 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy and Protein per 500 kcal.
• Both Blanched Almonds as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.