Comparing Nutrients in 5 ounces Blanched AlmondsVS Enriched Pasta

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Enriched Pasta

14%

82%

5 oz ▼

Macro Nutrients

Blanched Almondsvs Enriched Pasta

29%836kcal

Energy

18%526kcal

836 kcalvs526 kcal

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

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76.7%74.4g

Fat

2.2%2.14g

74.4 gvs2.14 g

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

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17.5%5.6g

Saturated Fat

1.23%0.39g

5.6 gvs0.39 g

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

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0.35%0.006g

Omega 3

2.13%0.034g

0.006 gvs0.034 g

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

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103%17.5g

Omega 6

4.5%0.77g

17.5 gvs0.77 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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20.4%26.5g

Carbohydrate

81.4%106g

26.5 gvs106 g

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

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9.05%6.56g

Sugars

5.22%3.8g

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

6.56 gvs3.8 g

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

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0%0g

Fructose

0.22%0.16g

≤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 gvs0.16 g

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

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%0.043g

Glucose

%0.17g

0.043 gvs0.17 g

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

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%6.32g

Sucrose

%0.68g

6.32 gvs0.68 g

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

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37%14g

Fiber

12%4.54g

14 gvs4.54 g

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

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54%30.3g

Protein

33%18.5g

30.3 gvs18.5 g

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

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Vitamins

Blanched Almondsvs Enriched Pasta

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 .

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22.6%0.27mg

Vitamin B1

105%1.26mg

Thiamine

0.27 mgvs1.26 mg

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

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77.5%1mg

Vitamin B2

43.6%0.57mg

Riboflavin

1 mgvs0.57 mg

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

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31%4.96mg

Vitamin B3

63.6%10mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs10 mg

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

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8.9%0.45mg

Vitamin B5

12.2%0.61mg

Pantothenic acid

0.45 mgvs0.61 mg

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

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12.5%0.16mg

Vitamin B6

15.5%0.2mg

Pyridoxine

0.16 mgvs0.2 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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17.4%69.5μg

Vitamin B9

84%336μg

Folates and Folic Acid

69.5 μgvs336 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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224%33.7mg

Vitamin E

1.04%0.16mg

Tocopherols and Tocotrienols

33.7 mgvs0.16 mg

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

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0%0μg

Vitamin K

0.12%0.14μg

Phytomenadione or phylloquinone

0 μgvs0.14 μg

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

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Minerals

Blanched Almondsvs Enriched Pasta

33.5%335mg

Calcium

2.98%29.8mg

335 mgvs29.8 mg

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

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162%1.46mg

Copper

45.5%0.41mg

1.46 mgvs0.41 mg

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

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Fluoride

0.64%25.5μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs25.5 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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58%4.65mg

Iron

58.5%4.68mg

4.65 mgvs4.68 mg

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

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90%380mg

Magnesium

18%75mg

380 mgvs75 mg

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

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113%2.6mg

Manganese

56.5%1.3mg

2.6 mgvs1.3 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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97%682mg

Phosphorus

38.3%268mg

682 mgvs268 mg

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

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27.5%934mg

Potassium

9.3%316mg

934 mgvs316 mg

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

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8.25%4.54μg

Selenium

163%89.6μg

4.54 μgvs89.6 μg

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

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1.8%27mg

Sodium

0.57%8.5mg

27 mgvs8.5 mg

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

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38.3%4.2mg

Zinc

18%2mg

4.2 mgvs2 mg

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

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0.17%6.4g

Water

0.38%14g

6.4 gvs14 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 Blanched Almonds vs Enriched Pasta:

Blanched Almonds have 1.8 times more Vitamin B2 and 215.9 times more Vitamin E than Dry Enriched Pasta.
While Dry Enriched Pasta contains 4.7 times more Vitamin B1, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 4.8 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds and Dry Enriched Pasta have similar amounts of Vitamin B6 per 5 oz.
Both Blanched Almonds as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Enriched Pasta:

Blanched Almonds have 11.2 times more Calcium, 3.6 times more Copper, 5.1 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 3 times more Potassium, 3.2 times more Sodium and 2.1 times more Zinc than Dry Enriched Pasta.
While Dry Enriched Pasta contains 19.8 times more Selenium than Blanched Almonds.
Both Blanched Almonds and Dry Enriched Pasta have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Blanched Almonds have 1.6 times more Energy, 34.8 times more Fat, 14.3 times more Saturated Fat, 22.9 times more Omega 6, 1.7 times more Sugars, 3.1 times more Fiber and 1.6 times more Protein than Dry Enriched Pasta.
While Dry Enriched Pasta contains 6 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds as well as Dry Enriched Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Blanched AlmondsVS Roasted AlmondsEnriched PastaVS Roasted AlmondsBlanched AlmondsVS Cooked Enriched PastaEnriched PastaVS Cooked Enriched Pasta

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Comparing Nutrients in 5 ounces Blanched AlmondsVS Enriched Pasta

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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