Comparing Nutrients in 500 calories Cooked Whole-wheat PastaVS Blanched Almonds

Weight per 500 calories

Cooked Whole-wheat Pasta

336g

Blanched Almonds

84.7g

Blanched Almonds have 4 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is very high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

Which food has more nutrients per 500 calories - Cooked Whole-wheat Pasta or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta

15%

10%

75%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Cooked Whole-wheat Pastavs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

5.9%5.74g

Fat

46%44.5g

5.74 gvs44.5 g

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

Find Cereals rich in Fat

2.55%0.82g

Saturated Fat

10.5%3.35g

0.82 gvs3.35 g

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

Find Cereals rich in Saturated Fat

7.55%0.12g

Omega 3

0.21%0.003g

0.12 gvs0.003 g

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

Find Cereals rich in Omega 3

10.6%1.8g

Omega 6

61.6%10.5g

1.8 gvs10.5 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

77.6%101g

Carbohydrate

12%16g

101 gvs16 g

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

Find Cereals rich in Carbohydrate

3.47%2.5g

Sugars

5.4%3.92g

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

2.5 gvs3.92 g

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

Find Cereals rich in Sugars

0.32%0.23g

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]

0.23 gvs0 g

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

Find Cereals rich in Fructose

%0.23g

Glucose

%0.025g

0.23 gvs0.025 g

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

Find Cereals rich in Glucose

%0.67g

Sucrose

%3.78g

0.67 gvs3.78 g

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

Find Cereals rich in Sucrose

34.4%13g

Fiber

22%8.4g

13 gvs8.4 g

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

Find Cereals rich in Fiber

36%20g

Protein

32.4%18g

20 gvs18 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Whole-wheat Pastavs Blanched Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

43.6%0.52mg

Vitamin B1

13.5%0.16mg

Thiamine

0.52 mgvs0.16 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

25.6%0.33mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.33 mgvs0.6 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

65.6%10.5mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

10.5 mgvs2.97 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

18%0.9mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

0.9 mgvs0.27 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

24%0.31mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.31 mgvs0.097 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

17.6%70.5μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

70.5 μgvs41.5 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

5.15%0.77mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.77 mgvs20 mg

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

Find Cereals rich in Vitamin E

1.68%2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2 μgvs0 μg

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

Find Cereals rich in Vitamin K

Minerals

Cooked Whole-wheat Pastavs Blanched Almonds

4.36%43.6mg

Calcium

20%200mg

43.6 mgvs200 mg

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

Find Cereals rich in Calcium

84%0.76mg

Copper

97%0.87mg

0.76 mgvs0.87 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

72%5.77mg

Iron

34.7%2.78mg

5.77 mgvs2.78 mg

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

Find Cereals rich in Iron

43%181mg

Magnesium

54%227mg

181 mgvs227 mg

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

Find Cereals rich in Magnesium

193%4.43mg

Manganese

67.6%1.56mg

4.43 mgvs1.56 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

61%426mg

Phosphorus

58.2%408mg

426 mgvs408 mg

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

Find Cereals rich in Phosphorus

9.47%322mg

Potassium

16.4%558mg

322 mgvs558 mg

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

Find Cereals rich in Potassium

221%122μg

Selenium

4.93%2.7μg

122 μgvs2.7 μg

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

Find Cereals rich in Selenium

0.89%13.4mg

Sodium

1.07%16mg

13.4 mgvs16 mg

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

Find Cereals rich in Sodium

41%4.5mg

Zinc

23%2.5mg

4.5 mgvs2.5 mg

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

Find Cereals rich in Zinc

5.6%207g

Water

0.1%3.82g

207 gvs3.82 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 calories of Cooked Whole-wheat Pasta vs Blanched Almonds:

Cooked Whole-wheat Pasta has 3.2 times more Vitamin B1, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 1.8 times more Vitamin B2 and 26.1 times more Vitamin E than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked Whole-wheat Pasta vs Blanched Almonds:

Cooked Whole-wheat Pasta has 2.1 times more Iron, 2.9 times more Manganese, 44.9 times more Selenium, 1.8 times more Zinc and 54.3 times more Water than Blanched Almonds.
While Blanched Almonds contain 4.6 times more Calcium, 1.3 times more Magnesium and 1.7 times more Potassium than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Blanched Almonds have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Whole-wheat Pasta has 35.6 times more Omega 3, 6.4 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 7.8 times more Fat, 4.1 times more Saturated Fat, 5.8 times more Omega 6 and 1.6 times more Sugars than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Cooked Whole-wheat Pasta as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Whole-wheat PastaVS Spinach Spaghetti Blanched AlmondsVS Spinach Spaghetti Cooked Whole-wheat PastaVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Cooked Whole-wheat PastaVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Whole-wheat Pasta or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: