Comparing Nutrients in 100 calories Blanched Almonds VS 51% whole wheat Pasta

Weight per 100 calories

• Blanched Almonds: 17g
• 51% whole wheat Pasta: 27.6g

Blanched Almonds have 1.6 times more energy per 100g than 51% whole wheat Pasta. It has very high energy density when compared to other foods. Dry 51% whole wheat Pasta with Unenriched Semolina having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Blanched Almonds	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	15.5% 20g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	0.99% 0.72g	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% 0g	0.076% 0.055g	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	% 0.005g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0.17g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	7.34% 2.8g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	8.54% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	4.1% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	5.95% 0.077mg	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	2.08% 8.3μg	4.07% 16.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	0.31% 0.047mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	4% 40mg	0.75% 7.46mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	13% 0.12mg	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	6.95% 0.56mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	6.84% 28.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	27% 0.62mg	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	11.6% 81.5mg	11.3% 79.3mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	35% 19μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.2% 3.04mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.066% 2.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs 51% whole wheat Pasta:

• Blanched Almonds have 2.3 times more Vitamin B2 and 85.7 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 3.2 times more Vitamin B1, 3.7 times more Vitamin B3, 4.2 times more Vitamin B5, 4 times more Vitamin B6 and 2 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs 51% whole wheat Pasta:

• Blanched Almonds have 5.4 times more Calcium, 1.5 times more Copper and 1.6 times more Magnesium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.7 times more Iron, 2 times more Manganese, 35.3 times more Selenium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 12 times more Fat, 6.9 times more Saturated Fat and 8.8 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 25.3 times more Omega 3, 6.4 times more Carbohydrate and 1.7 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Energy, Sugars and Protein per 100 kcal.
• Both Blanched Almonds as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.