Comparing Nutrients in 5 ounces Whole Wheat Pasta VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Whole Wheat Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 499kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	19.3% 25g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	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	0.59% 0.43g	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	% 0.34g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.96g	% 6.2g	g per day for Men 19-50 years
Fiber	34.3% 13g	39% 15g	38g per day for Men 19-50 years
Protein	35% 19.7g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	24.5% 98μg	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	NA	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	4.35% 0.65mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	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	64% 5.13mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	69.5% 486mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	18% 615mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Wheat Pasta vs Oil Roasted Almonds:

• Dry Whole-Wheat Pasta has 4.4 times more Vitamin B1, 2.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.6 times more Vitamin B2 and 56.5 times more Vitamin E than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Whole Wheat Pasta vs Oil Roasted Almonds:

• Dry Whole-Wheat Pasta has 1.2 times more Manganese and 18.9 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 10 times more Calcium, 1.9 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Oil Roasted Almonds have similar amounts of Iron and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Whole-Wheat Pasta has more Omega 3 and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 18.8 times more Fat, 9.8 times more Saturated Fat, 12.7 times more Omega 6, 1.7 times more Sugars and 1.5 times more Protein than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Oil Roasted Almonds have similar amounts of Fiber per 5 oz.
• Both Dry Whole-Wheat Pasta as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.