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Comparing Nutrients in 500 calories AlmondsVS 51% whole wheat Pasta

Weight per 500 calories

Almonds
86.4g
51% whole wheat Pasta
138g

Almonds have 1.6 times more energy per 100g than 51% whole wheat Pasta. It has very high energy density when compared to other foods. Dry 51% whole wheat Pasta with Unenriched Semolina having high energy density.

Which food has more nutrients per 500 calories - Almonds or 51% whole wheat Pasta?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
51% whole wheat Pasta
15%
7%
78%
500 kcal ▼

Macro Nutrients

Almondsvs 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
3.8%3.7g
43 gvs3.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.3%3.3g
Saturated Fat
1.5%0.48g
3.3 gvs0.48 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g
Omega 3
5.35%0.086g
0.003 gvs0.086 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62.6%10.6g
Omega 6
7.03%1.2g
10.6 gvs1.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.3%18.6g
Carbohydrate
77.7%101g
18.6 gvs101 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.2%3.76g
Sugars
4.95%3.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.76 gvs3.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.095g
Fructose
0.38%0.28g
≤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 gvs0.28 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.15g
Glucose
%0.28g
0.15 gvs0.28 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g
Sucrose
%0.83g
3.4 gvs0.83 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.4%10.8g
Fiber
36.7%14g
10.8 gvs14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.6%18.3g
Protein
33.3%18.7g
18.3 gvs18.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs 51% whole wheat Pasta
0%0μg
Vitamin A
NA
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
42.7%0.51mg
Thiamine
0.18 mgvs0.51 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.6%0.98mg
Vitamin B2
20.5%0.27mg
Riboflavin
0.98 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.12mg
Vitamin B3
68.6%11mg
Niacin, nicotinic acid, niacinamide
3.12 mgvs11 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.13%0.41mg
Vitamin B5
22%1.1mg
Pantothenic acid
0.41 mgvs1.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.1%0.12mg
Vitamin B6
29.7%0.39mg
Pyridoxine
0.12 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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164%49.2μg
Vitamin B7
NA
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
20.4%81.5μg
Folates and Folic Acid
38 μgvs81.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
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
NA
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
NA
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
1.57%0.23mg
Tocopherols and Tocotrienols
22 mgvs0.23 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1.04%1.24μg
Phytomenadione or phylloquinone
0 μgvs1.24 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs 51% whole wheat Pasta
23.2%232mg
Calcium
3.73%37.3mg
232 mgvs37.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg
Copper
65.4%0.59mg
0.89 mgvs0.59 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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
57.5%4.6mg
3.2 mgvs4.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.5%233mg
Magnesium
34.2%144mg
233 mgvs144 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
135%3.1mg
1.9 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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87%39μg
Molybdenum
NA
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
56.6%396mg
415 mgvs396 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%633mg
Potassium
15%506mg
633 mgvs506 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg
Selenium
174%96μg
3.54 μgvs96 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.058%0.86mg
Sodium
1%15mg
0.86 mgvs15 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg
Zinc
30%3.3mg
2.7 mgvs3.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.8g
Water
0.33%12.2g
3.8 gvs12.2 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 51% whole wheat Pasta:
Comparing minerals per 500 calories for Almonds vs 51% whole wheat Pasta:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

AlmondsVS Blanched Almonds51% whole wheat PastaVS Blanched AlmondsAlmondsVS Cooked 51% Whole Wheat Pasta51% whole wheat PastaVS Cooked 51% Whole Wheat Pasta
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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