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

Weight per 100 calories

• Cooked Whole-wheat Pasta: 67g
• Whole Wheat Pasta: 28.4g

Dry Whole-Wheat Pasta has 2.4 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Whole-wheat Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	1.78% 0.3g	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	16% 21g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	1.07% 0.78g	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	0.12% 0.085g	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	% 0.068g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.19g	g per day for Men 19-50 years
Fiber	6.9% 2.6g	6.88% 2.6g	38g per day for Men 19-50 years
Protein	7.18% 4.02g	7.04% 3.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.72% 0.1mg	9.64% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	4.76% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	6.2% 0.08mg	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	4.9% 19.6μg	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	NA	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	0.87% 8.72mg	0.82% 8.24mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	8.63% 36.2mg	8.66% 36.4mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	37% 0.85mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.4mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	8.18% 0.9mg	7.67% 0.84mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	0.063% 2.33g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Dry Whole-Wheat Pasta contain 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Whole Wheat Pasta provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 calories.
• Both Cooked Whole-wheat Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 kcal of Dry Whole-Wheat Pasta contain 1.9 times more Potassium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Whole Wheat Pasta contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 100 calories.
• 100 calories of Cooked Whole-wheat Pasta lack sufficient amounts of Potassium
• Both Cooked Whole-wheat Pasta as well as Dry Whole-Wheat Pasta lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Cooked Whole-wheat Pasta and Dry Whole-Wheat Pasta have similar amounts of macro-nutrients per 100 kcal
• Both Cooked Whole-wheat Pasta and Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of Whole Wheat Pasta provide inadequate amounts of Omega 6
• Both Cooked Whole-wheat Pasta as well as Dry Whole-Wheat Pasta provide inadequate amounts of Omega 3 in 100 calories.