Comparing Nutrients in 5 ounces AlmondsVS 51% whole wheat Pasta

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

51% whole wheat Pasta

15%

78%

5 oz ▼

Macro Nutrients

Almondsvs 51% whole wheat Pasta

28.3%821kcal

Energy

17.7%513kcal

821 kcalvs513 kcal

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

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73%70.8g

Fat

3.9%3.8g

70.8 gvs3.8 g

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

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17%5.4g

Saturated Fat

1.55%0.5g

5.4 gvs0.5 g

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

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0.27%0.004g

Omega 3

5.5%0.088g

0.004 gvs0.088 g

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

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103%17.5g

Omega 6

7.2%1.23g

17.5 gvs1.23 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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23.5%30.5g

Carbohydrate

79.7%104g

30.5 gvs104 g

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

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8.5%6.17g

Sugars

5.1%3.7g

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

6.17 gvs3.7 g

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

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0.22%0.16g

Fructose

0.39%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]

0.16 gvs0.28 g

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

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%0.24g

Glucose

%0.28g

0.24 gvs0.28 g

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

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%5.6g

Sucrose

%0.85g

5.6 gvs0.85 g

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

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46.6%17.7g

Fiber

37.7%14.3g

17.7 gvs14.3 g

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

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53.5%30g

Protein

34%19g

30 gvs19 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

RAE, retinol activity equivalents

0 μgvsNA μg

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

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24.2%0.29mg

Vitamin B1

44%0.53mg

Thiamine

0.29 mgvs0.53 mg

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

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124%1.6mg

Vitamin B2

21%0.27mg

Riboflavin

1.6 mgvs0.27 mg

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

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32%5.13mg

Vitamin B3

70.4%11.3mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs11.3 mg

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

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13.4%0.67mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

0.67 mgvs1.13 mg

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

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15%0.19mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.19 mgvs0.4 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

21%83.6μg

Folates and Folic Acid

62.4 μgvs83.6 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

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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242%36.3mg

Vitamin E

1.6%0.24mg

Tocopherols and Tocotrienols

36.3 mgvs0.24 mg

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

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0%0μg

Vitamin K

1.06%1.28μg

Phytomenadione or phylloquinone

0 μgvs1.28 μg

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

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Minerals

Almondsvs 51% whole wheat Pasta

38%381mg

Calcium

3.83%38.3mg

381 mgvs38.3 mg

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

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162%1.46mg

Copper

67%0.6mg

1.46 mgvs0.6 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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65.7%5.26mg

Iron

59%4.72mg

5.26 mgvs4.72 mg

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

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91%383mg

Magnesium

35%147mg

383 mgvs147 mg

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

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134%3.1mg

Manganese

138%3.18mg

3.1 mgvs3.18 mg

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

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143%64.2μg

Molybdenum

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

64.2 μgvsNA μg

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

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97%682mg

Phosphorus

58%407mg

682 mgvs407 mg

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

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30.6%1039mg

Potassium

15.3%519mg

1039 mgvs519 mg

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

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10.6%5.8μg

Selenium

179%98μg

5.8 μgvs98 μg

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

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0.094%1.4mg

Sodium

1.04%15.6mg

1.4 mgvs15.6 mg

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

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40.2%4.42mg

Zinc

31%3.4mg

4.42 mgvs3.4 mg

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

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0.17%6.25g

Water

0.34%12.5g

6.25 gvs12.5 g

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

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Lets compare vitamin content per 5 ounces of Almonds vs 51% whole wheat Pasta:

Almonds have 5.9 times more Vitamin B2 and 150.8 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.8 times more Vitamin B1, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almonds.
Both Almonds as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs 51% whole wheat Pasta:

Almonds have 10 times more Calcium, 2.4 times more Copper, 2.6 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
While Dry 51% whole wheat Pasta with Unenriched Semolina contains 16.9 times more Selenium than Almonds.
Both Almonds and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Almonds have 1.6 times more Energy, 18.6 times more Fat, 10.8 times more Saturated Fat, 14.2 times more Omega 6, 1.7 times more Sugars, 1.2 times more Fiber and 1.6 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
While Dry 51% whole wheat Pasta with Unenriched Semolina contains 20.7 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
Both Almonds as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched Almonds51% whole wheat PastaVS Blanched AlmondsAlmondsVS Cooked 51% Whole Wheat Pasta51% whole wheat PastaVS Cooked 51% Whole Wheat Pasta

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS 51% whole wheat Pasta

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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