Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta with Enriched SemolinaVS Blanched Almonds

Weight per 500 calories

Cooked 51% Whole Wheat Pasta with Enriched Semolina

321g

Blanched Almonds

84.7g

Blanched Almonds have 3.8 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is very high in comparison to other foods. Cooked 51% Whole Wheat Pasta with Enriched Semolina having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked 51% Whole Wheat Pasta with Enriched Semolina

14%

78%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Cooked 51% Whole Wheat Pasta with Enriched Semolinavs Blanched Almonds

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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4.9%4.74g

Fat

46%44.5g

4.74 gvs44.5 g

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

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Saturated Fat

10.5%3.35g

NA gvs3.35 g

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

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Omega 3

0.21%0.003g

NA gvs0.003 g

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

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Omega 6

61.6%10.5g

NA gvs10.5 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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76%99g

Carbohydrate

12%16g

99 gvs16 g

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

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2.87%2.1g

Sugars

5.4%3.92g

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

2.1 gvs3.92 g

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

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0.31%0.22g

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]

0.22 gvs0 g

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

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%0.22g

Glucose

%0.025g

0.22 gvs0.025 g

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

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%0.32g

Sucrose

%3.78g

0.32 gvs3.78 g

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

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38%14.4g

Fiber

22%8.4g

14.4 gvs8.4 g

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

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32.5%18g

Protein

32.4%18g

18 gvs18 g

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

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Vitamins

Cooked 51% Whole Wheat Pasta with Enriched Semolinavs 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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52.6%0.63mg

Vitamin B1

13.5%0.16mg

Thiamine

0.63 mgvs0.16 mg

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

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32.8%0.43mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.43 mgvs0.6 mg

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

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53.2%8.5mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

8.5 mgvs2.97 mg

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

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16.7%0.83mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

0.83 mgvs0.27 mg

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

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16%0.21mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.21 mgvs0.097 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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30.4%122μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

122 μgvs41.5 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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Vitamin E

134%20mg

Tocopherols and Tocotrienols

NA mgvs20 mg

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

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0.53%0.64μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.64 μgvs0 μg

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

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Minerals

Cooked 51% Whole Wheat Pasta with Enriched Semolinavs Blanched Almonds

3.53%35.3mg

Calcium

20%200mg

35.3 mgvs200 mg

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

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64%0.58mg

Copper

97%0.87mg

0.58 mgvs0.87 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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63.3%5.06mg

Iron

34.7%2.78mg

5.06 mgvs2.78 mg

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

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31.3%131mg

Magnesium

54%227mg

131 mgvs227 mg

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

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137%3.16mg

Manganese

67.6%1.56mg

3.16 mgvs1.56 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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44.4%311mg

Phosphorus

58.2%408mg

311 mgvs408 mg

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

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6.7%228mg

Potassium

16.4%558mg

228 mgvs558 mg

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

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179%98μg

Selenium

4.93%2.7μg

98 μgvs2.7 μg

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

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0.85%13mg

Sodium

1.07%16mg

13 mgvs16 mg

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

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29.7%3.27mg

Zinc

23%2.5mg

3.27 mgvs2.5 mg

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

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5.33%197g

Water

0.1%3.82g

197 gvs3.82 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 Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Blanched Almonds:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 3.9 times more Vitamin B1, 2.9 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 1.4 times more Vitamin B2 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Blanched Almonds have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Blanched Almonds:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.8 times more Iron, 2 times more Manganese, 36.3 times more Selenium, 1.3 times more Zinc and 51.6 times more Water than Blanched Almonds.
While Blanched Almonds contain 5.7 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus and 2.5 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparison of macro-nutrients per 500 calories:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 6.3 times more Carbohydrate and 1.7 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 9.4 times more Fat and 1.9 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked 51% Whole Wheat Pasta with Enriched SemolinaVS 51% Whole Wheat Pasta with Enriched SemolinaBlanched AlmondsVS 51% Whole Wheat Pasta with Enriched SemolinaCooked 51% Whole Wheat Pasta with Enriched SemolinaVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

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Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta with Enriched SemolinaVS Blanched Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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