Comparing Nutrients in 5 ounces Blanched Almonds VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	29% 836kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	3.73% 3.6g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	80% 104g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	4.3% 3.1g	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% 0g	0.39% 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	% 0.043g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0.57g	g per day for Men 19-50 years
Fiber	37% 14g	42% 16g	38g per day for Men 19-50 years
Protein	54% 30.3g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	26% 0.34mg	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	17.4% 69.5μg	40.4% 162μg	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	224% 33.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	33.5% 335mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	61.4% 0.55mg	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	58% 4.65mg	60.4% 4.83mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	130% 3mg	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	97% 682mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS 51% Whole Wheat Pasta with Enriched Semolina per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 5 ounces of Blanched Almonds have 2.3 times more Vitamin B2 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.9 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 5 ounces of Blanched Almonds have 9.4 times more Calcium, 2.6 times more Copper, 2.9 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 24 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.6 times more Energy, 20.6 times more Fat, 12.2 times more Saturated Fat, 15.6 times more Omega 6, 2.1 times more Sugars and 1.6 times more Protein than 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 13.3 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Fiber per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3