Comparing Nutrients in 14 ounces Enriched Pasta VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	50.8% 1472kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	6.18% 6g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	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	228% 296g	92% 119g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	4.1% 2.98g	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	0.6% 0.44g	0.38% 0.28g	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	% 0.48g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 0.79g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	92% 51.8g	42.5% 23.8g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	28.4% 0.37mg	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	235% 941μg	21% 83.3μg	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	2.9% 0.44mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.4μg	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	164% 13mg	85.3% 6.83mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	228% 5.24mg	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	107% 750mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	456% 251μg	262% 144μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	6.63% 245g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Pasta VS Cooked Whole-wheat Pasta per 14 oz

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

Lets compare vitamin content per 14 ounces of Enriched Pasta vs Cooked Whole-wheat Pasta:

• 14 ounces of Enriched Pasta have 5.7 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 11.3 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Dry Enriched Pasta as well as Cooked Whole-wheat 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 Enriched Pasta vs Cooked Whole-wheat Pasta:

• 14 ounces of Enriched Pasta have 1.6 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Selenium than Cooked Whole-wheat Pasta.
• While 14 oz of Cooked Whole-wheat Pasta contain 1.4 times more Manganese than Dry Enriched Pasta.
• Both Enriched Pasta and Cooked Whole-wheat Pasta contain similar levels of Magnesium and Zinc per 14 ounces.
• 14 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Pasta have 2.5 times more Energy, 2.5 times more Carbohydrate, 3.6 times more Sugars and 2.2 times more Protein than Cooked Whole-wheat Pasta.
• While 14 oz of Cooked Whole-wheat Pasta contain 1.5 times more Omega 3 than Dry Enriched Pasta.
• Both Enriched Pasta and Cooked Whole-wheat Pasta offer comparable quantities of Omega 6 and Fiber per 14 ounces.
• 14 ounces of Enriched Pasta provide inadequate amounts of Omega 3