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Comparing Nutrients in 100 grams Whole Wheat PastaVS Almonds

Macros Ratio

Protein Fat Carbs

Whole Wheat Pasta
15%
7%
78%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

12%352kcal
Energy
20%579kcal
352 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.02%2.93g
Fat
51.5%50g
2.93 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.34%0.43g
Saturated Fat
12%3.8g
0.43 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.38%0.07g
Omega 3
0.19%0.003g
0.07 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.25%1.06g
Omega 6
72.5%12.3g
1.06 gvs12.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.4%73.4g
Carbohydrate
16.6%21.6g
73.4 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.78%2.74g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.74 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.41%0.3g
Fructose
0.15%0.11g
≤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]
0.3 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.24g
Glucose
%0.17g
0.24 gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.68g
Sucrose
%3.95g
0.68 gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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24.2%9.2g
Fiber
33%12.5g
9.2 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.8%14g
Protein
37.8%21g
14 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34%0.41mg
Vitamin B1
17%0.21mg
Thiamine
0.41 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.8%0.22mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.22 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54.3%8.7mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
8.7 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.4%0.87mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.87 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21.8%0.28mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.28 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17.3%69μg
Vitamin B9
11%44μg
Folates and Folic Acid
69 μgvs44 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
0%0mg
Ascorbic acid
NA mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.07%0.46mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
0.46 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.17%1.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.9%29mg
Calcium
27%269mg
29 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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55.2%0.5mg
Copper
115%1.03mg
0.5 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45.3%3.62mg
Iron
46.4%3.7mg
3.62 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.5%128mg
Magnesium
64.3%270mg
128 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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130%3mg
Manganese
95%2.18mg
3 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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49%343mg
Phosphorus
68.7%481mg
343 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.8%434mg
Potassium
21.6%733mg
434 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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141%77.6μg
Selenium
7.45%4.1μg
77.6 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6mg
Sodium
0.067%1mg
6 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27%2.97mg
Zinc
28.4%3.12mg
2.97 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8.2g
Water
0.12%4.4g
8.2 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Whole Wheat Pasta vs Almonds:
Comparing minerals per 100 grams for Whole Wheat Pasta vs Almonds:
Comparison of macro-nutrients per 100 grams:



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