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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 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.
• While 5 oz of Blanched Almonds contain 2.3 times more Vitamin B2 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Blanched Almonds have insufficient amounts of Vitamin K in five ounces.

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

• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 24 times more Selenium than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 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 Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Blanched Almonds contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 13.3 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 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 Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Blanched Almonds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3