Comparing Nutrients in 500 calories Roasted Almonds VS Whole Wheat Pasta

Weight per 500 calories

• Roasted Almonds: 83.6g
• Whole Wheat Pasta: 142g

Roasted Almonds have 1.7 times more energy per 100g than Whole Wheat Pasta. It has very high energy density when compared to other foods. Dry Whole-Wheat Pasta having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Roasted Almonds	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	4.3% 4.16g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	80% 104g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	5.37% 3.9g	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	0.012% 0.008g	0.59% 0.43g	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	% 0.008g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0.97g	g per day for Men 19-50 years
Fiber	24% 9.1g	34.4% 13g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	5.37% 0.064mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	31% 0.4mg	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	11.5% 46μg	24.5% 98μg	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	NA	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	133% 20mg	4.36% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.66% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	22.4% 224mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	78.4% 0.71mg	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	39% 3.1mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	184% 4.24mg	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	56.3% 394mg	69.6% 487mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	18% 616mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.57% 8.52mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	38.4% 4.2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.32% 11.7g	3700g per day for Men 19-50 years

Roasted Almonds VS Whole Wheat Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Whole Wheat Pasta?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Whole Wheat Pasta:

• 500 calories of Roasted Almonds have 3.2 times more Vitamin B2 and 30.6 times more Vitamin E than Whole Wheat Pasta.
• While 500 kcal of Dry Whole-Wheat Pasta contain 9 times more Vitamin B1, 4.1 times more Vitamin B3, 4.6 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 500 calories of Whole Wheat Pasta have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Whole Wheat Pasta:

• 500 calories of Roasted Almonds have 5.4 times more Calcium, 1.3 times more Copper and 1.3 times more Magnesium than Whole Wheat Pasta.
• While 500 kcal of Dry Whole-Wheat Pasta contain 1.6 times more Iron, 2.3 times more Manganese, 65.9 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Whole Wheat Pasta contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 10.6 times more Fat, 5.6 times more Saturated Fat and 7.2 times more Omega 6 than Whole Wheat Pasta.
• While 500 kcal of Dry Whole-Wheat Pasta contain 5.9 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Whole Wheat Pasta offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Whole Wheat Pasta provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Dry Whole-Wheat Pasta provide inadequate amounts of Omega 3 in 500 calories.