Comparing Nutrients in 7 ounces Cooked Whole-wheat Pasta VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Whole-wheat Pasta	Roasted Almonds	Recommended Dietary Allowance
Energy	10% 296kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	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	46% 59.7g	32% 41.7g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	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	0.19% 0.14g	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	% 0.14g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 9.43g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	57% 21.6g	38g per day for Men 19-50 years
Protein	21.2% 12g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat 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	25.8% 0.31mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	10.4% 41.7μg	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	3.04% 0.46mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	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	42.7% 3.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	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	36% 252mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Whole-wheat Pasta vs Roasted Almonds:

• Cooked Whole-wheat Pasta has 2 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.1 times more Vitamin B2, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 103.9 times more Vitamin E than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Cooked Whole-wheat Pasta as well as Dry Roasted 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 Cooked Whole-wheat Pasta vs Roasted Almonds:

• Cooked Whole-wheat Pasta has 18.2 times more Selenium and 25.6 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 20.6 times more Calcium, 4.9 times more Copper, 2.2 times more Iron, 5.2 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 7.4 times more Potassium and 2.5 times more Zinc than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 7 ounces:

• Cooked Whole-wheat Pasta has 3.6 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4 times more Energy, 30.7 times more Fat, 16.8 times more Saturated Fat, 24.1 times more Omega 6, 6.5 times more Sugars, 2.8 times more Fiber and 3.5 times more Protein than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.