Comparing Nutrients in 300 calories Cooked 51% Whole Wheat PastaVS Blanched Almonds

Weight per 300 calories

Cooked 51% Whole Wheat Pasta

189g

Blanched Almonds

50.8g

Blanched Almonds have 3.7 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is very high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cooked 51% Whole Wheat Pasta

14%

78%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Cooked 51% Whole Wheat Pastavs Blanched Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.9%2.83g

Fat

27.5%26.7g

2.83 gvs26.7 g

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

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1.4%0.45g

Saturated Fat

6.3%2g

0.45 gvs2 g

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

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4.6%0.074g

Omega 3

0.13%0.002g

0.074 gvs0.002 g

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

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6.05%1.03g

Omega 6

37%6.3g

1.03 gvs6.3 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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45.7%59.5g

Carbohydrate

7.3%9.5g

59.5 gvs9.5 g

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

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2.2%1.6g

Sugars

3.25%2.35g

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

1.6 gvs2.35 g

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

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0.18%0.13g

Fructose

0%0g

≤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]

0.13 gvs0 g

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

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%0.13g

Glucose

%0.015g

0.13 gvs0.015 g

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

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%0.38g

Sucrose

%2.27g

0.38 gvs2.27 g

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

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23%8.68g

Fiber

13.2%5.03g

8.68 gvs5.03 g

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

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19.6%11g

Protein

19.4%11g

11 gvs11 g

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

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Vitamins

Cooked 51% Whole Wheat Pastavs Blanched 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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24.7%0.3mg

Vitamin B1

8.1%0.097mg

Thiamine

0.3 mgvs0.097 mg

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

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15%0.19mg

Vitamin B2

28%0.36mg

Riboflavin

0.19 mgvs0.36 mg

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

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34%5.45mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

5.45 mgvs1.78 mg

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

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8.68%0.43mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.43 mgvs0.16 mg

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

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14%0.18mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.18 mgvs0.058 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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9.43%37.7μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

37.7 μgvs25 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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1.26%0.19mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

0.19 mgvs12 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cooked 51% Whole Wheat Pastavs Blanched Almonds

2.26%22.6mg

Calcium

12%120mg

22.6 mgvs120 mg

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

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41.7%0.38mg

Copper

58%0.52mg

0.38 mgvs0.52 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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39%3.1mg

Iron

21%1.67mg

3.1 mgvs1.67 mg

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

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20.2%85mg

Magnesium

32.4%136mg

85 mgvs136 mg

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

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84.7%1.95mg

Manganese

40.6%0.93mg

1.95 mgvs0.93 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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29.6%208mg

Phosphorus

35%245mg

208 mgvs245 mg

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

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4.27%145mg

Potassium

9.86%335mg

145 mgvs335 mg

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

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117%64.5μg

Selenium

2.96%1.63μg

64.5 μgvs1.63 μg

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

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0.75%11.3mg

Sodium

0.64%9.66mg

11.3 mgvs9.66 mg

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

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19.2%2.1mg

Zinc

13.7%1.5mg

2.1 mgvs1.5 mg

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

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3.1%115g

Water

0.062%2.3g

115 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta vs Blanched Almonds:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 1.9 times more Vitamin B2 and 64 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta vs Blanched Almonds:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.9 times more Iron, 2.1 times more Manganese, 39.7 times more Selenium, 1.4 times more Zinc and 50 times more Water than Blanched Almonds.
While Blanched Almonds contain 5.3 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium and 2.3 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Blanched Almonds have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 36.2 times more Omega 3, 6.3 times more Carbohydrate and 1.7 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 9.4 times more Fat, 4.5 times more Saturated Fat, 6.1 times more Omega 6 and 1.5 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked 51% Whole Wheat PastaVS Cooked QuinoaBlanched AlmondsVS Cooked QuinoaCooked 51% Whole Wheat PastaVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Cooked 51% Whole Wheat PastaVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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