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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Whole-wheat Pasta	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	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	21% 83.3μg	235% 941μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 14 oz of Cooked Whole-wheat Pasta versus 14 oz of 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 Enriched Pasta:

• 14 oz of Dry Enriched Pasta contain 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 Cooked Whole-wheat Pasta as well as Dry 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 Enriched Pasta:

• 14 ounces of Cooked Whole-wheat Pasta have 1.4 times more Manganese than Enriched Pasta.
• While 14 oz of Dry Enriched Pasta contain 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.
• Both Cooked Whole-wheat Pasta and Enriched 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 Cooked Whole-wheat Pasta have 1.5 times more Omega 3 and 1.2 times more Fiber than Enriched Pasta.
• While 14 oz of Dry Enriched Pasta contain 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.
• Both Cooked Whole-wheat Pasta and Enriched Pasta offer comparable quantities of Omega 6 per 14 ounces.
• 14 ounces of Enriched Pasta provide inadequate amounts of Omega 3