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

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Whole-wheat Pasta	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10% 296kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	12.5% 9.03g	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% 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	% 0.14g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 8.7g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	55% 21g	38g per day for Men 19-50 years
Protein	21.2% 12g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	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	24% 2.66mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Oil Roasted Almonds per 7 oz

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

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

• 7 ounces of Cooked Whole-wheat Pasta have 1.7 times more Vitamin B1 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 7.9 times more Vitamin B2, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 112.9 times more Vitamin E than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Oil Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin E
• Both Cooked Whole-wheat Pasta as well as Oil 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 Cooked Whole-wheat Pasta vs Oil Roasted Almonds:

• 7 ounces of Cooked Whole-wheat Pasta have 8.9 times more Selenium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 22.4 times more Calcium, 4.2 times more Copper, 2.1 times more Iron, 5.1 times more Magnesium, 1.9 times more Manganese, 3.7 times more Phosphorus, 7.3 times more Potassium and 2.3 times more Zinc than Cooked Whole-wheat Pasta.
• 7 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Whole-wheat Pasta have more Omega 3 and 1.7 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.1 times more Energy, 32.3 times more Fat, 17.3 times more Saturated Fat, 25.1 times more Omega 6, 6.1 times more Sugars, 2.7 times more Fiber and 3.5 times more Protein than Cooked Whole-wheat Pasta.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3