Comparing Nutrients in 100 grams Whole Wheat Pasta VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Whole Wheat Pasta	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 352kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.25% 1.06g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.4g	16% 21g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	6.7% 4.86g	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	0.41% 0.3g	0.014% 0.01g	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	% 0.24g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 4.75g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	28.7% 11g	38g per day for Men 19-50 years
Protein	24.8% 14g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	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	34% 0.41mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	10.5% 0.14mg	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	17.3% 69μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.07% 0.46mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.9% 29mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	122% 1.1mg	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	45.3% 3.62mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	97% 2.23mg	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	49% 343mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Whole Wheat Pasta vs Roasted Almonds:

• Dry Whole-Wheat Pasta has 5.3 times more Vitamin B1, 2.4 times more Vitamin B3, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.5 times more Vitamin B2 and 52 times more Vitamin E than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Whole Wheat Pasta vs Roasted Almonds:

• Dry Whole-Wheat Pasta has 1.3 times more Manganese and 38.8 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Calcium, 2.2 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dry Roasted Almonds have similar amounts of Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Whole-Wheat Pasta has 7 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 17.9 times more Fat, 9.6 times more Saturated Fat, 12.2 times more Omega 6, 1.8 times more Sugars and 1.5 times more Protein than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dry Roasted Almonds have similar amounts of Fiber per 100 g.
• Both Dry Whole-Wheat Pasta as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.