Comparing Nutrients in 500 calories Roasted Almonds VS 51% whole wheat Pasta

Weight per 500 calories

• Roasted Almonds: 83.6g
• 51% whole wheat Pasta: 138g

Roasted Almonds have 1.7 times more energy per 100g than 51% whole wheat Pasta. It has very high energy density when compared to other foods. Dry 51% whole wheat Pasta with Unenriched Semolina having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Roasted Almonds	51% 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	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	5.35% 0.086g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	7.03% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	77.7% 101g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	4.95% 3.6g	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	0.38% 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	% 0.008g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0.83g	g per day for Men 19-50 years
Fiber	24% 9.1g	36.7% 14g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	5.37% 0.064mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	29.7% 0.39mg	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	20.4% 81.5μg	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	133% 20mg	1.57% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.04% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	22.4% 224mg	3.73% 37.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	65.4% 0.59mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	34.2% 144mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	135% 3.1mg	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	56.6% 396mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.33% 12.2g	3700g per day for Men 19-50 years

Roasted Almonds VS 51% Whole Wheat Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or 51% whole wheat Pasta?

Lets compare vitamin content per 500 calories of Roasted Almonds vs 51% whole wheat Pasta:

• 500 calories of Roasted Almonds have 3.8 times more Vitamin B2 and 85.1 times more Vitamin E than 51% whole wheat Pasta.
• While 500 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 8 times more Vitamin B1, 3.6 times more Vitamin B3, 4.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.8 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 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs 51% whole wheat Pasta:

• 500 calories of Roasted Almonds have 6 times more Calcium, 1.6 times more Copper and 1.6 times more Magnesium than 51% whole wheat Pasta.
• While 500 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.5 times more Iron, 1.7 times more Manganese and 57.3 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and 51% whole wheat Pasta contain similar levels of Phosphorus, Potassium and Zinc per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of 51% whole wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 11.9 times more Fat, 7.1 times more Saturated Fat and 9.1 times more Omega 6 than 51% whole wheat Pasta.
• While 500 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 5.7 times more Carbohydrate and 1.5 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and 51% whole wheat Pasta offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Dry 51% whole wheat Pasta with Unenriched Semolina provide inadequate amounts of Omega 3 in 500 calories.