Comparing Nutrients in 5 ounces Almonds VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Almonds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	28.3% 821kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.47% 1.06g	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	0.22% 0.16g	0.14% 0.099g	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	% 0.24g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.28g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	53.5% 30g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	7.44% 29.8μg	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	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	242% 36.3mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	38% 381mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	35.4% 0.32mg	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	65.7% 5.26mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	81.4% 1.87mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	94% 51.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.37% 87.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cooked Whole-wheat Pasta:

• Almonds have 1.3 times more Vitamin B1, 11.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 111.4 times more Vitamin E than Cooked Whole-wheat Pasta.
• Both Almonds and Cooked Whole-wheat Pasta have similar amounts of Vitamin B3 per 5 oz.
• Both Almonds as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cooked Whole-wheat Pasta:

• Almonds have 20.7 times more Calcium, 4.6 times more Copper, 2.2 times more Iron, 5 times more Magnesium, 1.6 times more Manganese, 3.8 times more Phosphorus, 7.6 times more Potassium and 2.3 times more Zinc than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 8.9 times more Selenium and 14 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 3.9 times more Energy, 29.2 times more Fat, 15.6 times more Saturated Fat, 22.9 times more Omega 6, 5.8 times more Sugars, 3.2 times more Fiber and 3.5 times more Protein than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 12 times more Omega 3 and 1.4 times more Carbohydrate than Almonds.
• Both Almonds as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.