Comparing Nutrients in 500 calories Whole Wheat Pasta VS Blanched Almonds

Weight per 500 calories

• Whole Wheat Pasta: 142g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.7 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Whole Wheat Pasta	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.16g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	12% 16g	130g per day for Men 19-50 years
Sugars	5.37% 3.9g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.97g	% 3.78g	g per day for Men 19-50 years
Fiber	34.4% 13g	22% 8.4g	38g per day for Men 19-50 years
Protein	35% 19.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Blanched 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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	7.5% 0.097mg	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	24.5% 98μg	10.4% 41.5μg	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	134% 20mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	97% 0.87mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	67.6% 1.56mg	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	69.6% 487mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	18% 616mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.52mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 3.6 times more Vitamin B1, 4.2 times more Vitamin B3, 4.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Vitamin B2 and 30.8 times more Vitamin E than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Blanched 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 Blanched Almonds:

• Dry Whole-Wheat Pasta has 1.8 times more Iron, 2.7 times more Manganese, 40.6 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.9 times more Calcium than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Blanched Almonds have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Whole-Wheat Pasta has 29.3 times more Omega 3, 6.6 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 10.7 times more Fat, 5.5 times more Saturated Fat and 6.9 times more Omega 6 than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Blanched Almonds have similar amounts of Energy, Sugars and Protein per 500 kcal.
• Both Dry Whole-Wheat Pasta as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.