Comparing Nutrients in 500 calories AlmondsVS Cooked 51% Whole Wheat Pasta

Weight per 500 calories

Almonds

86.4g

Cooked 51% Whole Wheat Pasta

315g

Almonds have 3.6 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Which food has more nutrients per 500 calories - Almonds or Cooked 51% Whole Wheat Pasta?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cooked 51% Whole Wheat Pasta

14%

78%

500 kcal ▼

Macro Nutrients

Almondsvs Cooked 51% Whole Wheat Pasta

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

4.86%4.7g

43 gvs4.7 g

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

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10.3%3.3g

Saturated Fat

2.35%0.75g

3.3 gvs0.75 g

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

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0.16%0.003g

Omega 3

7.67%0.12g

0.003 gvs0.12 g

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

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62.6%10.6g

Omega 6

10%1.7g

10.6 gvs1.7 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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14.3%18.6g

Carbohydrate

76.2%99g

18.6 gvs99 g

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

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5.2%3.76g

Sugars

3.7%2.67g

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

3.76 gvs2.67 g

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

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0.13%0.095g

Fructose

0.3%0.22g

≤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]

0.095 gvs0.22 g

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

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%0.15g

Glucose

%0.22g

0.15 gvs0.22 g

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

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%3.4g

Sucrose

%0.63g

3.4 gvs0.63 g

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

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28.4%10.8g

Fiber

38%14.5g

10.8 gvs14.5 g

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

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32.6%18.3g

Protein

32.7%18.3g

18.3 gvs18.3 g

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

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Vitamins

Almondsvs Cooked 51% Whole Wheat Pasta

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg

Vitamin B1

41%0.49mg

Thiamine

0.18 mgvs0.49 mg

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

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75.6%0.98mg

Vitamin B2

25%0.32mg

Riboflavin

0.98 mgvs0.32 mg

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

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19.5%3.12mg

Vitamin B3

56.7%9.08mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs9.08 mg

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

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8.13%0.41mg

Vitamin B5

14.5%0.72mg

Pantothenic acid

0.41 mgvs0.72 mg

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

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9.1%0.12mg

Vitamin B6

23.5%0.31mg

Pyridoxine

0.12 mgvs0.31 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

15.7%63μg

Folates and Folic Acid

38 μgvs63 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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148%22mg

Vitamin E

2.1%0.31mg

Tocopherols and Tocotrienols

22 mgvs0.31 mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Cooked 51% Whole Wheat Pasta

23.2%232mg

Calcium

3.77%37.7mg

232 mgvs37.7 mg

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

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99%0.89mg

Copper

69.5%0.63mg

0.89 mgvs0.63 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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40%3.2mg

Iron

65%5.2mg

3.2 mgvs5.2 mg

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

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55.5%233mg

Magnesium

33.7%142mg

233 mgvs142 mg

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

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82%1.9mg

Manganese

141%3.25mg

1.9 mgvs3.25 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

49.4%346mg

415 mgvs346 mg

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

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18.6%633mg

Potassium

7.12%242mg

633 mgvs242 mg

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

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6.44%3.54μg

Selenium

196%108μg

3.54 μgvs108 μg

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

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0.058%0.86mg

Sodium

1.26%19mg

0.86 mgvs19 mg

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

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24.5%2.7mg

Zinc

32%3.52mg

2.7 mgvs3.52 mg

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

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0.1%3.8g

Water

5.16%191g

3.8 gvs191 g

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

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Lets compare vitamin content per 500 calories of Almonds vs Cooked 51% Whole Wheat Pasta:

Almonds have 3 times more Vitamin B2 and 70.4 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.8 times more Vitamin B1, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Almonds.

Comparing minerals per 500 calories for Almonds vs Cooked 51% Whole Wheat Pasta:

Almonds have 6.2 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 1.2 times more Phosphorus and 2.6 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.6 times more Iron, 1.7 times more Manganese, 30.4 times more Selenium, 1.3 times more Zinc and 50.1 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 9.1 times more Fat, 4.4 times more Saturated Fat, 6.2 times more Omega 6 and 1.4 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 47.3 times more Omega 3, 5.3 times more Carbohydrate and 1.3 times more Fiber than Almonds.
Both Almonds and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy and Protein per 500 kcal.
Both Almonds as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCooked 51% Whole Wheat PastaVS Blanched AlmondsAlmondsVS Cooked QuinoaCooked 51% Whole Wheat PastaVS Cooked Quinoa

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Cooked 51% Whole Wheat Pasta

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Cooked 51% Whole Wheat Pasta?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: