Comparing Nutrients in 100 calories 51% Whole Wheat Pasta with Enriched Semolina VS Blanched Almonds

Weight per 100 calories

• 51% Whole Wheat Pasta with Enriched Semolina: 27.7g
• Blanched Almonds: 17g

Blanched Almonds have 1.6 times more energy per unit of mass than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is very high in comparison to other foods. 51% Whole Wheat Pasta with Enriched Semolina having high energy density.

Discover which food has more nutrients per 100 calories - 51% Whole Wheat Pasta with Enriched Semolina or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.92% 0.015g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	1.1% 0.78g	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	0.076% 0.055g	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	% 0.055g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.76g	g per day for Men 19-50 years
Fiber	8.24% 3.13g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	6.53% 3.66g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.67% 0.087mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.88% 0.19mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	1.5% 0.019mg	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	7.9% 31.6μg	2.08% 8.3μg	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	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.69% 6.93mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	19.3% 0.17mg	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	12% 0.94mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13.5% 0.31mg	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	9.97% 70mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.32mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	0.021% 0.76g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta With Enriched Semolina VS Blanched Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - 51% Whole Wheat Pasta with Enriched Semolina or Blanched Almonds?

Lets compare vitamin content per 100 calories of 51% Whole Wheat Pasta with Enriched Semolina vs Blanched Almonds:

• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina have 4.7 times more Vitamin B1, 4 times more Vitamin B3, 3.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Blanched Almonds.
• While 100 kcal of Blanched Almonds contain 1.4 times more Vitamin B2 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 100 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Blanched Almonds have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for 51% Whole Wheat Pasta with Enriched Semolina vs Blanched Almonds:

• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina have 1.7 times more Iron, 1.9 times more Manganese, 39.2 times more Selenium and 1.2 times more Zinc than Blanched Almonds.
• While 100 kcal of Blanched Almonds contain 5.8 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium and 1.3 times more Potassium than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Blanched Almonds contain similar levels of Phosphorus per 100 calories.
• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium
• 100 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina have 6.4 times more Carbohydrate and 1.9 times more Fiber than Blanched Almonds.
• While 100 kcal of Blanched Almonds contain 12.6 times more Fat, 7.5 times more Saturated Fat and 9.6 times more Omega 6 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Blanched Almonds offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina provide inadequate amounts of Omega 6
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Blanched Almonds provide inadequate amounts of Omega 3 in 100 calories.