Comparing Nutrients in 14 ounces Dry Pasta VS Cooked Pasta

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dry Unenriched Pasta has 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.
• Both Dry Unenriched Pasta as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 oz.

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

• Dry Unenriched Pasta has 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.
• While Cooked Pasta contains 6.3 times more Water than Dry Unenriched Pasta.

Comparison of macro-nutrients per 14 ounces:

• Dry Unenriched Pasta has 2.3 times more Energy, 1.6 times more Fat, 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.
• Both Dry Unenriched Pasta and Cooked Pasta have similar amounts of Omega 3 per 14 oz.
• Both Dry Unenriched Pasta as well as Cooked Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.