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

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	20.4% 591kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	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	92% 119g	94% 122g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	0.38% 0.28g	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	% 0.28g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.36g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	21% 83.3μg	72.4% 290μg	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	6.1% 0.91mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.69% 27.8μg	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	85.3% 6.83mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	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	72% 504mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	6.63% 245g	6.66% 247g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Whole-wheat Pasta have 1.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Enriched Pasta.
• While 14 oz of Cooked Enriched Pasta contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.5 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched 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 Whole-wheat Pasta vs Cooked Enriched Pasta:

• 14 ounces of Cooked Whole-wheat Pasta have 2.3 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 4.1 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 2.6 times more Zinc than Cooked Enriched Pasta.
• 14 ounces of Cooked Enriched Pasta lack sufficient amounts of Potassium
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched Pasta lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Whole-wheat Pasta have 1.5 times more Omega 3, 1.8 times more Omega 6 and 2.2 times more Fiber than Cooked Enriched Pasta.
• Both Cooked Whole-wheat Pasta and Cooked Enriched Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6