Comparing Nutrients in 100 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 64g
• 51% Whole Wheat Pasta with Enriched Semolina: 27.7g

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 2.3 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is 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 100 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	NA	0.92% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	15.2% 19.8g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	0.84% 0.61g	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	0.062% 0.045g	0.076% 0.055g	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	% 0.045g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 0.064g	% 0.11g	g per day for Men 19-50 years
Fiber	7.6% 2.9g	8.24% 3.13g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	6.67% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	3.88% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	5.1% 0.066mg	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	6.1% 24.4μg	7.9% 31.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.71% 7.05mg	0.69% 6.93mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	12% 0.11mg	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	12.7% 1mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	6.26% 26.3mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	25.4% 0.58mg	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	8.9% 62mg	9.97% 70mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	35.8% 19.7μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.56mg	0.22% 3.32mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.069% 2.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs 51% Whole Wheat Pasta with Enriched Semolina:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs 51% Whole Wheat Pasta with Enriched Semolina:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 15.4 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.9 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 100 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of macro-nutrients per 100 kcal
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 kcal.