Comparing Nutrients in 14 ounces 51% Whole Wheat Pasta with Enriched Semolina VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	49.4% 1433kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	6.06% 5.87g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	94% 123g	130g per day for Men 19-50 years
Sugars	12% 8.73g	3.56% 2.58g	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	1.1% 0.79g	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	% 0.79g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.4g	g per day for Men 19-50 years
Fiber	118% 45g	47% 18g	38g per day for Men 19-50 years
Protein	94% 52.4g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.3mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	20% 0.26mg	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	113% 452μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	79.4% 0.71mg	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	169% 13.5mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	170% 3.9mg	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	143% 1000mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	554% 305μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of 51% Whole Wheat Pasta with Enriched Semolina versus 14 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.7 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for 51% Whole Wheat Pasta with Enriched Semolina vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 2.3 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 4.5 times more Potassium, 2.5 times more Selenium and 2.2 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 2.3 times more Energy, 1.7 times more Fat, 2.4 times more Carbohydrate, 3.4 times more Sugars, 2.5 times more Fiber and 2.3 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.