Comparing Nutrients in 7 ounces 51% whole wheat Pasta VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	51% whole wheat Pasta	Roasted Almonds	Recommended Dietary Allowance
Energy	24.8% 718kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	32% 41.7g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	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	0.55% 0.4g	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	% 0.4g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 9.43g	g per day for Men 19-50 years
Fiber	52.7% 20g	57% 21.6g	38g per day for Men 19-50 years
Protein	48% 27g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Roasted Almonds	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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 15.8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	29.3% 117μg	27.3% 109μg	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	2.25% 0.34mg	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	82.6% 6.6mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	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	81.4% 570mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	250% 138μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of 51% whole wheat Pasta vs Roasted Almonds:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 4.8 times more Vitamin B1, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.2 times more Vitamin B2 and 140.6 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dry Roasted Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for 51% whole wheat Pasta vs Roasted Almonds:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 34.7 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.9 times more Calcium, 2.6 times more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dry Roasted Almonds have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 6.2 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 19.6 times more Fat, 11.7 times more Saturated Fat, 15 times more Omega 6, 1.9 times more Sugars and 1.6 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dry Roasted Almonds have similar amounts of Fiber per 7 oz.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.