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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	48% 1397kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	8.93% 0.14g	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	92% 119g	130g per day for Men 19-50 years
Sugars	15% 11g	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	1.64% 1.2g	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	% 0.95g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.79g	g per day for Men 19-50 years
Fiber	96% 36.5g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	98% 55g	42.5% 23.8g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Cooked Whole-wheat 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	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	216% 34.5mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	68.5% 274μg	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	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	11.5% 115mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	99% 0.89mg	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	180% 14.4mg	85.3% 6.83mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	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	194% 1361mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	50.7% 1723mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	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	107% 11.8mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	6.63% 245g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.2 times more Vitamin B5, 3 times more Vitamin B6, 3.3 times more Vitamin B9, 2 times more Vitamin E and 2.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Whole Wheat Pasta vs Cooked Whole-wheat Pasta:

• Dry Whole-Wheat Pasta has 2.2 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 4.5 times more Potassium, 2.1 times more Selenium and 2.2 times more Zinc than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 7.5 times more Water than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 14 ounces:

• Dry Whole-Wheat Pasta has 2.4 times more Energy, 1.7 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 3, 2 times more Omega 6, 2.4 times more Carbohydrate, 3.7 times more Sugars, 2.4 times more Fiber and 2.3 times more Protein than Cooked Whole-wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.