Comparing Nutrients in 5 ounces 51% whole wheat Pasta VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	51% whole wheat Pasta	Almond paste	Recommended Dietary Allowance
Energy	17.7% 513kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	52% 67.8g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	71% 51.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.85g	NA	g per day for Men 19-50 years
Fiber	37.7% 14.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	34% 19g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.4% 11.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	3.93% 0.051mg	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	21% 83.6μg	26% 103μg	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	0.16% 0.14mg	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	1.6% 0.24mg	128% 19mg	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	Almond paste	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	71.5% 0.64mg	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	59% 4.72mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	52.8% 1.2mg	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	58% 407mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of 51% whole wheat Pasta versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of 51% whole wheat Pasta vs Almond paste:

• 5 ounces of 51% whole wheat Pasta have 4.5 times more Vitamin B1, 5.6 times more Vitamin B3, 7.1 times more Vitamin B5 and 7.8 times more Vitamin B6 than Almond paste.
• While 5 oz of Almond paste contain 2.1 times more Vitamin B2 and 79.6 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Almond paste provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Almond paste have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for 51% whole wheat Pasta vs Almond paste:

• 5 ounces of 51% whole wheat Pasta have 2.1 times more Iron, 2.6 times more Manganese, 16.5 times more Selenium and 1.6 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 6.4 times more Calcium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Almond paste contain similar levels of Copper, Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of 51% whole wheat Pasta have 1.5 times more Carbohydrate, 2.1 times more Fiber and 1.5 times more Protein than Almond paste.
• While 5 oz of Almond paste contain 1.3 times more Energy, 10.4 times more Fat, 7.5 times more Saturated Fat, 3.2 times more Omega 3, 6.4 times more Omega 6 and 13.9 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .