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Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat PastaVS 51% whole wheat Pasta

Macros Ratio

Protein Fat Carbs

Cooked 51% Whole Wheat Pasta
14%
8%
78%
51% whole wheat Pasta
15%
7%
78%
14 oz ▼

Macro Nutrients

21.8%631kcal
Energy
49.5%1437kcal
631 kcalvs1437 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.14%5.95g
Fat
11%10.6g
5.95 gvs10.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.96%0.95g
Saturated Fat
4.35%1.4g
0.95 gvs1.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.67%0.15g
Omega 3
15.4%0.25g
0.15 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.7%2.16g
Omega 6
20%3.43g
2.16 gvs3.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
NA
NA mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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96%125g
Carbohydrate
223%290g
125 gvs290 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.65%3.37g
Sugars
14.2%10.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.37 gvs10.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.38%0.28g
Fructose
1.1%0.79g
≤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]
0.28 gvs0.79 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.28g
Glucose
%0.79g
0.28 gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.79g
Sucrose
%2.4g
0.79 gvs2.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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48%18.3g
Fiber
105%40g
18.3 gvs40 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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41.2%23g
Protein
96%53.6g
23 gvs53.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
NA
RAE, retinol activity equivalents
NA μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52%0.62mg
Vitamin B1
123%1.47mg
Thiamine
0.62 mgvs1.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.4%0.41mg
Vitamin B2
59%0.77mg
Riboflavin
0.41 mgvs0.77 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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71.6%11.5mg
Vitamin B3
197%31.5mg
Niacin, nicotinic acid, niacinamide
11.5 mgvs31.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.3%0.91mg
Vitamin B5
63.5%3.18mg
Pantothenic acid
0.91 mgvs3.18 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.6%0.38mg
Vitamin B6
85.5%1.1mg
Pyridoxine
0.38 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%79.4μg
Vitamin B9
58.5%234μg
Folates and Folic Acid
79.4 μgvs234 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
NA
Cobalamin
NA μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
NA
Ascorbic acid
NA mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
NA IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.65%0.4mg
Vitamin E
4.5%0.67mg
Tocopherols and Tocotrienols
0.4 mgvs0.67 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.98%3.57μg
Phytomenadione or phylloquinone
NA μgvs3.57 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.76%47.6mg
Calcium
10.7%107mg
47.6 mgvs107 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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87.8%0.79mg
Copper
188%1.7mg
0.79 mgvs1.7 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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82%6.55mg
Iron
165%13.2mg
6.55 mgvs13.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42.5%179mg
Magnesium
98%413mg
179 mgvs413 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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178%4.1mg
Manganese
387%8.9mg
4.1 mgvs8.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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62.4%437mg
Phosphorus
163%1139mg
437 mgvs1139 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9%306mg
Potassium
42.7%1453mg
306 mgvs1453 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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247%136μg
Selenium
501%275μg
136 μgvs275 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.6%24mg
Sodium
2.9%43.7mg
24 mgvs43.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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40.4%4.45mg
Zinc
86.6%9.53mg
4.45 mgvs9.53 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.5%241g
Water
0.95%35g
241 gvs35 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cooked 51% Whole Wheat Pasta vs 51% whole wheat Pasta:
Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta vs 51% whole wheat Pasta:
Comparison of macro-nutrients per 14 ounces:



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