Comparing Nutrients in 14 ounces Cooked Pasta VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Cooked Pasta	Dry Pasta	Recommended Dietary Allowance
Energy	21.6% 627kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	6.18% 6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	228% 296g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	14.6% 10.6g	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	0.16% 0.12g	0.6% 0.44g	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	% 0.16g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.9g	g per day for Men 19-50 years
Fiber	19% 7.14g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	41% 23g	92% 51.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	43.4% 0.56mg	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	6.95% 27.8μg	18% 71.4μg	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	1.6% 0.24mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Dry Pasta	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	127% 1.15mg	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	25% 2mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	158% 3.64mg	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	33% 230mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	456% 251μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	6.66% 247g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta VS Dry Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Pasta versus 14 oz of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Pasta vs Dry Pasta:

• 14 oz of Dry Unenriched Pasta contain 4.5 times more Vitamin B1, 3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Pasta.
• 14 ounces of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Pasta vs Dry Pasta:

• 14 oz of Dry Unenriched Pasta contain 3 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 3.3 times more Phosphorus, 5.1 times more Potassium, 2.4 times more Selenium and 2.8 times more Zinc than Cooked Pasta.
• 14 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Unenriched Pasta contain 2.3 times more Energy, 1.8 times more Omega 6, 2.4 times more Carbohydrate, 4.8 times more Sugars, 1.8 times more Fiber and 2.2 times more Protein than Cooked Pasta.
• 14 ounces of Cooked Pasta provide inadequate amounts of Omega 6
• Both Cooked Pasta as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in 14 ounces.