Comparing Nutrients in 5 ounces Dry Corn Gluten-free Pasta VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.4% 506kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	41% 15.6g	39% 15g	38g per day for Men 19-50 years
Protein	19% 10.6g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.3% 0.33mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	13% 0.17mg	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	8.86% 35.4μg	9.57% 38.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Corn Gluten-free Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	150% 1.35mg	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	16.5% 1.3mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	152% 3.5mg	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	51.2% 359mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Corn Gluten-free Pasta VS Oil Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Dry Corn Gluten-free Pasta vs Oil Roasted Almonds:

• 5 ounces of Dry Corn Gluten-free Pasta have 2.5 times more Vitamin B1, 2.1 times more Vitamin B5 and 1.7 times more Vitamin B6 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 9 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Oil Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• Both Dry Corn Gluten-free Pasta as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Dry Corn Gluten-free Pasta vs Oil Roasted Almonds:

• 5 ounces of Dry Corn Gluten-free Pasta have 1.9 times more Selenium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 72.8 times more Calcium, 4.7 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 5.1 times more Manganese, 1.8 times more Phosphorus, 2.4 times more Potassium and 1.7 times more Zinc than Dry Corn Gluten-free Pasta.
• 5 ounces of Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Corn Gluten-free Pasta have 4.5 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.7 times more Energy, 26.5 times more Fat, 14.5 times more Saturated Fat, 15.1 times more Omega 6 and 2.8 times more Protein than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Oil Roasted Almonds offer comparable quantities of Fiber per five ounces.
• Both Dry Corn Gluten-free Pasta as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.