Comparing Nutrients in 500 calories Whole Wheat Pasta VS Almonds

Weight per 500 calories

• Whole Wheat Pasta: 142g
• Almonds: 86.4g

Almonds have 1.6 times more energy per unit of mass than Dry Whole-Wheat Pasta, which is very high in comparison to other foods. Whole Wheat Pasta having high energy density.

Which food has more nutrients per 500 calories - Whole Wheat Pasta or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Wheat Pasta	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.16g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	5.37% 3.9g	5.2% 3.76g	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	0.59% 0.43g	0.13% 0.095g	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	% 0.34g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.97g	% 3.4g	g per day for Men 19-50 years
Fiber	34.4% 13g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	35% 19.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	9.5% 38μg	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	NA	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	4.36% 0.65mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.66% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	99% 0.89mg	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	64.3% 5.14mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69.6% 487mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	18% 616mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.52mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 3.3 times more Vitamin B1, 4 times more Vitamin B3, 3 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Almonds.
• While Almonds contain 3.2 times more Vitamin B2 and 33.9 times more Vitamin E than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Dry Whole-Wheat Pasta has 1.6 times more Iron, 2.3 times more Manganese, 31.1 times more Selenium and 1.6 times more Zinc than Almonds.
• While Almonds contain 5.6 times more Calcium, 1.3 times more Copper and 1.3 times more Magnesium than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Almonds have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Whole-Wheat Pasta has 38.4 times more Omega 3, 5.6 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 10.4 times more Fat, 5.4 times more Saturated Fat and 7 times more Omega 6 than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Almonds have similar amounts of Energy, Sugars and Protein per 500 kcal.
• Both Dry Whole-Wheat Pasta as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.