Comparing Nutrients in 7 ounces Dry Pasta VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry Pasta	Roasted Almonds	Recommended Dietary Allowance
Energy	25.4% 736kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	32% 41.7g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	13.3% 9.64g	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	0.3% 0.22g	0.027% 0.02g	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	% 0.24g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 9.43g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	57% 21.6g	38g per day for Men 19-50 years
Protein	46.2% 26g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	20.8% 0.27mg	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	8.93% 35.7μg	27.3% 109μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	242% 2.2mg	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	32.2% 2.58mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	193% 4.43mg	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	53.6% 375mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Pasta versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Pasta vs Roasted Almonds:

• 7 ounces of Dry Pasta have 1.3 times more Vitamin B5 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 20 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B9 and 217.3 times more Vitamin E than Dry Unenriched Pasta.
• Both Dry Pasta and Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Dry Pasta have insufficient amounts of Vitamin E
• Both Dry Unenriched Pasta as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Dry Pasta vs Roasted Almonds:

• 7 ounces of Dry Pasta have 31.6 times more Selenium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 12.8 times more Calcium, 3.8 times more Copper, 2.9 times more Iron, 5.3 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 3.2 times more Potassium and 2.3 times more Zinc than Dry Unenriched Pasta.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Pasta have 3.6 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Energy, 34.8 times more Fat, 14.8 times more Saturated Fat, 24 times more Omega 6, 1.8 times more Sugars, 3.4 times more Fiber and 1.6 times more Protein than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.