Comparing Nutrients in 7 ounces 51% whole wheat Pasta VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	51% whole wheat Pasta	Almond paste	Recommended Dietary Allowance
Energy	24.8% 718kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	65% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	73% 95g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	99% 72g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	52.7% 20g	25% 9.53g	38g per day for Men 19-50 years
Protein	48% 27g	32% 18g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 15.8mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	5.5% 0.071mg	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	29.3% 117μg	36.2% 145μg	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	0.22% 0.2mg	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	2.25% 0.34mg	179% 27mg	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	Almond paste	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	100% 0.9mg	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	82.6% 6.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	74% 1.7mg	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	81.4% 570mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	250% 138μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of 51% whole wheat Pasta versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of 51% whole wheat Pasta vs Almond paste:

• 7 ounces of 51% whole wheat Pasta have 4.5 times more Vitamin B1, 5.6 times more Vitamin B3, 7.1 times more Vitamin B5 and 7.8 times more Vitamin B6 than Almond paste.
• While 7 oz of Almond paste contain 2.1 times more Vitamin B2 and 79.6 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Almond paste provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Almond paste have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for 51% whole wheat Pasta vs Almond paste:

• 7 ounces of 51% whole wheat Pasta have 2.1 times more Iron, 2.6 times more Manganese, 16.5 times more Selenium and 1.6 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 6.4 times more Calcium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Almond paste contain similar levels of Copper, Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of 51% whole wheat Pasta have 1.5 times more Carbohydrate, 2.1 times more Fiber and 1.5 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 1.3 times more Energy, 10.4 times more Fat, 7.5 times more Saturated Fat, 3.2 times more Omega 3, 6.4 times more Omega 6 and 13.9 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .