Comparing Nutrients in 7 ounces ANCIENT HARVEST Cooked Gluten-free Pasta VS Almonds

Macros Ratio

	Protein	Fat	Carbs
ANCIENT HARVEST Cooked Gluten-free Pasta	8%	12%	80%
Almonds	14%	72%	14%

Macro Nutrients

	ANCIENT HARVEST Cooked Gluten-free Pasta	Almonds	Recommended Dietary Allowance
Energy	10.4% 302kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.7g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	12% 8.63g	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% 0g	0.3% 0.22g	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	% 0g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 7.84g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	65.3% 25g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	75% 42g	56g per day for Men 19-50 years

Vitamins

	ANCIENT HARVEST Cooked Gluten-free Pasta	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	22% 87.3μg	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	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	3.04% 0.46mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ANCIENT HARVEST Cooked Gluten-free Pasta	Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	227% 2.05mg	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	18% 1.43mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	17.8% 0.41mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.8% 181mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of ANCIENT HARVEST Cooked Gluten-free Pasta vs Almonds:

• Almonds contain 1.7 times more Vitamin B1, 12.2 times more Vitamin B2, 8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6, 5.5 times more Vitamin B9 and 111.4 times more Vitamin E than ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour.
• Both ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for ANCIENT HARVEST Cooked Gluten-free Pasta vs Almonds:

• ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour has 14.3 times more Water than Almonds.
• While Almonds contain 38.4 times more Calcium, 16.1 times more Copper, 5.2 times more Iron, 6.6 times more Magnesium, 10.6 times more Manganese, 5.3 times more Phosphorus, 11.6 times more Potassium, 1.9 times more Selenium and 4.5 times more Zinc than ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour.

Comparison of macro-nutrients per 7 ounces:

• ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour has 10.7 times more Omega 3 and 1.4 times more Carbohydrate than Almonds.
• While Almonds contain 3.8 times more Energy, 24.1 times more Fat, 25 times more Saturated Fat, 13.5 times more Omega 6, 14.5 times more Sugars, 3.8 times more Fiber and 6.5 times more Protein than ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour.
• Both ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.