Comparing Nutrients in 14 ounces Whole Wheat Pasta VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Whole Wheat Pasta	Enriched Pasta	Recommended Dietary Allowance
Energy	48% 1397kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	6.18% 6g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	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	224% 291g	228% 296g	130g per day for Men 19-50 years
Sugars	15% 11g	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	1.64% 1.2g	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	% 0.95g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 1.9g	g per day for Men 19-50 years
Fiber	96% 36.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	98% 55g	92% 51.8g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	216% 34.5mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	68.5% 274μg	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	NA	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	12% 1.83mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Enriched Pasta	Recommended Dietary Allowance
Calcium	11.5% 115mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	180% 14.4mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	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	194% 1361mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	50.7% 1723mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	456% 251μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Enriched Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 Whole Wheat Pasta vs Enriched Pasta:

• 14 ounces of Whole Wheat Pasta have 1.2 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 4.2 times more Vitamin E than Enriched Pasta.
• While 14 oz of Dry Enriched Pasta contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.4 times more Vitamin B9 than Dry Whole-Wheat Pasta.
• 14 ounces of Enriched Pasta have insufficient amounts of Vitamin E
• Both Dry Whole-Wheat Pasta as well as Dry Enriched Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Whole Wheat Pasta vs Enriched Pasta:

• 14 ounces of Whole Wheat Pasta have 1.4 times more Calcium, 1.7 times more Copper, 2.4 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, 1.2 times more Selenium and 2.1 times more Zinc than Enriched Pasta.
• Both Whole Wheat Pasta and Enriched Pasta contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Wheat Pasta have 1.9 times more Fat, 2.9 times more Omega 3, 2 times more Omega 6 and 2.9 times more Fiber than Enriched Pasta.
• Both Whole Wheat Pasta and Enriched Pasta offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 14 ounces.
• 14 ounces of Enriched Pasta provide inadequate amounts of Omega 3