Comparing Nutrients in 7 ounces 51% Whole Wheat Pasta with Enriched Semolina VS Almonds

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Almonds	14%	72%	14%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Energy	24.7% 716kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.23% 1.57g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	33% 42.8g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	0.55% 0.4g	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	% 0.4g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 7.84g	g per day for Men 19-50 years
Fiber	59% 22.4g	65.3% 25g	38g per day for Men 19-50 years
Protein	46.8% 26g	75% 42g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	56.6% 226μg	22% 87.3μg	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% 0mg	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	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Almonds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	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	84.6% 6.77mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	71.4% 500mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	277% 152μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.5% 18.3g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina vs Almonds:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 2.7 times more Vitamin B1, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.6 times more Vitamin B9 than Almonds.
• While Almonds contain 3.6 times more Vitamin B2 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Almonds have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for 51% Whole Wheat Pasta with Enriched Semolina vs Almonds:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 18.7 times more Selenium than Almonds.
• While Almonds contain 10.8 times more Calcium, 2.6 times more Copper, 2.9 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Almonds have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 17.7 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 19.6 times more Fat, 11.7 times more Saturated Fat, 15.6 times more Omega 6, 2 times more Sugars and 1.6 times more Protein than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Almonds have similar amounts of Fiber per 7 oz.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.