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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Energy	7.63% 221kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	NA	17% 5.4g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	8.5% 6.17g	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	0.14% 0.099g	0.22% 0.16g	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	% 0.099g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 5.6g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.77mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	162% 1.46mg	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	28% 2.24mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	60.8% 1.4mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 137mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Almonds contain 8.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Almonds have insufficient amounts of Vitamin K in 5 oz.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 7.5 times more Selenium and 13.9 times more Water than Almonds.
• While Almonds contain 24.5 times more Calcium, 5.7 times more Copper, 2.3 times more Iron, 6.6 times more Magnesium, 2.2 times more Manganese, 5 times more Phosphorus, 10.3 times more Potassium and 3.1 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparison of macro-nutrients per 5 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.4 times more Carbohydrate than Almonds.
• While Almonds contain 3.7 times more Energy, 33.7 times more Fat, 6.7 times more Sugars, 2.8 times more Fiber and 3.7 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.