Comparing Nutrients in 5 ounces Dry Pasta VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry Pasta	Roasted Almonds	Recommended Dietary Allowance
Energy	18% 526kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	23% 29.8g	130g per day for Men 19-50 years
Sugars	5.22% 3.8g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.17g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 6.73g	g per day for Men 19-50 years
Fiber	12% 4.54g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	33% 18.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	15% 0.19mg	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	6.38% 25.5μg	19.5% 78μg	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	1.04% 0.16mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	173% 1.56mg	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	23% 1.84mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	138% 3.16mg	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	38.3% 268mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	163% 89.6μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Pasta versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Pasta vs Roasted Almonds:

• 5 ounces of Dry Pasta have 1.3 times more Vitamin B5 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 20 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B9 and 217.3 times more Vitamin E than Dry Unenriched Pasta.
• Both Dry Pasta and Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Dry Pasta have insufficient amounts of Vitamin E
• Both Dry Unenriched Pasta as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Dry Pasta vs Roasted Almonds:

• 5 ounces of Dry Pasta have 31.6 times more Selenium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 12.8 times more Calcium, 3.8 times more Copper, 2.9 times more Iron, 5.3 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 3.2 times more Potassium and 2.3 times more Zinc than Dry Unenriched Pasta.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Pasta have 3.6 times more Carbohydrate than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.6 times more Energy, 34.8 times more Fat, 14.8 times more Saturated Fat, 24 times more Omega 6, 1.8 times more Sugars, 3.4 times more Fiber and 1.6 times more Protein than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.