Comparing Nutrients in 100 calories Cooked Whole-wheat Pasta VS Cooked Enriched Pasta

Weight per 100 calories

• Cooked Whole-wheat Pasta: 67g
• Cooked Enriched Pasta: 63.3g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Cooked Enriched Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	0.49% 0.35g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.065% 0.047g	0.026% 0.019g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.047g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.057g	g per day for Men 19-50 years
Fiber	6.9% 2.6g	3% 1.14g	38g per day for Men 19-50 years
Protein	7.18% 4.02g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.72% 0.1mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	6.62% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.52% 14μg	11.6% 46.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.03% 0.15mg	0.25% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	0.87% 8.72mg	0.44% 4.43mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	7.03% 0.063mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.43μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14.4% 1.15mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	8.63% 36.2mg	2.7% 11.4mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	8.86% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 85.2mg	5.24% 36.7mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.4mg	0.82% 28mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	0.042% 0.63mg	1500mg per day for Men 19-50 years
Zinc	8.18% 0.9mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	1.06% 39.3g	3700g per day for Men 19-50 years

Cooked Whole-wheat Pasta VS Cooked Enriched Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Cooked Enriched Pasta?

Lets compare vitamin content per 100 calories of Cooked Whole-wheat Pasta vs Cooked Enriched Pasta:

• 100 calories of Cooked Whole-wheat Pasta have 2 times more Vitamin B3, 2.5 times more Vitamin B5 and 2 times more Vitamin B6 than Cooked Enriched Pasta.
• While 100 kcal of Cooked Enriched Pasta contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.3 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• 100 calories of Cooked Enriched Pasta have insufficient amounts of Vitamin B5
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked Whole-wheat Pasta vs Cooked Enriched Pasta:

• 100 calories of Cooked Whole-wheat Pasta have 2.4 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 4.4 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Selenium and 2.8 times more Zinc than Cooked Enriched Pasta.
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Whole-wheat Pasta have 1.9 times more Omega 6 and 2.3 times more Fiber than Cooked Enriched Pasta.
• Both Cooked Whole-wheat Pasta and Cooked Enriched Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cooked Enriched Pasta provide inadequate amounts of Omega 6
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched Pasta provide inadequate amounts of Omega 3 in 100 calories.