Comparing Nutrients in 500 calories 51% whole wheat Pasta VS Almond paste

Weight per 500 calories

• 51% whole wheat Pasta: 138g
• Almond paste: 109g

Almond paste has 1.3 times more energy per unit of mass than Dry 51% whole wheat Pasta with Unenriched Semolina , which is very high in comparison to other foods. 51% whole wheat Pasta having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	51% whole wheat Pasta	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	40% 52g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	54.6% 39.6g	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	0.38% 0.28g	NA	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	36.7% 14g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	3.02% 0.039mg	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	20.4% 81.5μg	20% 79.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.12% 0.11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.57% 0.23mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Almond paste	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	55% 0.5mg	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	57.5% 4.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	40.6% 0.93mg	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	56.6% 396mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	0.42% 15.4g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta VS Almond Paste Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of 51% whole wheat Pasta vs Almond paste:

• 500 calories of 51% whole wheat Pasta have 5.7 times more Vitamin B1, 7.1 times more Vitamin B3, 9 times more Vitamin B5 and 9.8 times more Vitamin B6 than Almond paste.
• While 500 kcal of Almond paste contain 1.7 times more Vitamin B2 and 63 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Almond paste provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Almond paste have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for 51% whole wheat Pasta vs Almond paste:

• 500 calories of 51% whole wheat Pasta have 2.6 times more Iron, 3.3 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 20.9 times more Selenium and 2.1 times more Zinc than Almond paste.
• While 500 kcal of Almond paste contain 5 times more Calcium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Almond paste contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of 51% whole wheat Pasta lack sufficient amounts of Calcium
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of 51% whole wheat Pasta have 1.9 times more Carbohydrate, 2.7 times more Fiber and 1.9 times more Protein than Almond paste.
• While 500 kcal of Almond paste contain 8.2 times more Fat, 2.5 times more Omega 3, 5.1 times more Omega 6 and 11 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Almond paste offer comparable quantities of Energy per 500 calories.
• 500 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 3 and Omega 6