Comparing Nutrients in 100 calories 51% whole wheat PastaVS Roasted Almonds

Weight per 100 calories

51% whole wheat Pasta

27.6g

Roasted Almonds

16.7g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Dry 51% whole wheat Pasta with Unenriched Semolina , which is very high in comparison to other foods. 51% whole wheat Pasta having high energy density.

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

Macros Ratio

Protein Fat Carbs

51% whole wheat Pasta

15%

78%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

51% whole wheat Pastavs Roasted Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.76%0.74g

Fat

9.06%8.8g

0.74 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.097g

Saturated Fat

2.14%0.68g

0.097 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.07%0.017g

Omega 3

0.1%0.002g

0.017 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.4%0.24g

Omega 6

12.7%2.16g

0.24 gvs2.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.5%20g

Carbohydrate

2.7%3.5g

20 gvs3.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.99%0.72g

Sugars

1.12%0.81g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.72 gvs0.81 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.076%0.055g

Fructose

0.002%0.002g

≤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]

0.055 gvs0.002 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.055g

Glucose

%0.002g

0.055 gvs0.002 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.17g

Sucrose

%0.79g

0.17 gvs0.79 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.34%2.8g

Fiber

4.8%1.82g

2.8 gvs1.82 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.66%3.73g

Protein

6.26%3.5g

3.73 gvs3.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

51% whole wheat Pastavs Roasted Almonds

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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8.54%0.1mg

Vitamin B1

1.07%0.013mg

Thiamine

0.1 mgvs0.013 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.1%0.053mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.053 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.7%2.2mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs0.61 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.4%0.22mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0.22 mgvs0.054 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.95%0.077mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.077 mgvs0.023 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.07%16.3μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

16.3 μgvs9.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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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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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.31%0.047mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.047 mgvs4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.21%0.25μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.25 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

51% whole wheat Pastavs Roasted Almonds

0.75%7.46mg

Calcium

4.5%45mg

7.46 mgvs45 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13%0.12mg

Copper

20.4%0.18mg

0.12 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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11.5%0.92mg

Iron

7.8%0.62mg

0.92 mgvs0.62 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.84%28.7mg

Magnesium

11%46.7mg

28.7 mgvs46.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg

Manganese

16.2%0.37mg

0.62 mgvs0.37 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.3%79.3mg

Phosphorus

11.3%78.8mg

79.3 mgvs78.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.97%101mg

Potassium

3.5%119mg

101 mgvs119 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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35%19μg

Selenium

0.61%0.33μg

19 μgvs0.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%3.04mg

Sodium

0.033%0.5mg

3.04 mgvs0.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.03%0.66mg

Zinc

5.03%0.55mg

0.66 mgvs0.55 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.066%2.44g

Water

0.011%0.4g

2.44 gvs0.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Dry 51% whole wheat Pasta with Unenriched Semolina has 8 times more Vitamin B1, 3.6 times more Vitamin B3, 4.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 3.8 times more Vitamin B2 and 85.1 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in 100 kcal.

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

Dry 51% whole wheat Pasta with Unenriched Semolina has 1.5 times more Iron, 1.7 times more Manganese and 57.3 times more Selenium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 6 times more Calcium, 1.6 times more Copper and 1.6 times more Magnesium than Dry 51% whole wheat Pasta with Unenriched Semolina .
Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dry Roasted Almonds have similar amounts of Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dry 51% whole wheat Pasta with Unenriched Semolina has 10.2 times more Omega 3, 5.7 times more Carbohydrate and 1.5 times more Fiber than Dry Roasted Almonds.
While Dry Roasted Almonds contain 11.9 times more Fat, 7.1 times more Saturated Fat and 9.1 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dry Roasted Almonds have similar amounts of Energy, Sugars and Protein per 100 kcal.
Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

51% whole wheat PastaVS Cooked 51% Whole Wheat PastaRoasted AlmondsVS Cooked 51% Whole Wheat Pasta51% whole wheat PastaVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories 51% whole wheat PastaVS Roasted Almonds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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