Comparing Nutrients in 100 grams Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Roasted Almonds	Recommended Dietary Allowance
Energy	13% 374kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.25% 0.89g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	39% 21.8g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.5% 0.48mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.65mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	69.5% 278μg	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	0% 0mg	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	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.9% 39mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	52% 4.15mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	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	23.3% 163mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	5.9% 201mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.23g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Spaghetti, protein-fortified, dry, enriched (n x 6.25) versus 100 g of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Roasted Almonds:

• 100 grams of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 15.4 times more Vitamin B1, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.1 times more Vitamin B9 than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 2.5 times more Vitamin B2 than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Roasted Almonds:

• 100 g of Dry Roasted Almonds contain 6.9 times more Calcium, 4 times more Copper, 4.3 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium and 1.8 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Roasted Almonds contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 9.3 times more Omega 3 and 3.1 times more Carbohydrate than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.6 times more Energy, 23.6 times more Fat, 12.5 times more Saturated Fat, 14.5 times more Omega 6 and 4.5 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Roasted Almonds offer comparable quantities of Protein per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3