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

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	51% whole wheat Pasta	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	49.5% 1437kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	96% 125g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	4.65% 3.37g	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	% 2.4g	% 0.79g	g per day for Men 19-50 years
Fiber	105% 40g	48% 18.3g	38g per day for Men 19-50 years
Protein	96% 53.6g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	29.6% 0.38mg	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	58.5% 234μg	20% 79.4μg	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	4.5% 0.67mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	10.7% 107mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	87.8% 0.79mg	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	165% 13.2mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	178% 4.1mg	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	163% 1139mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.95% 35g	6.5% 241g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of 51% whole wheat Pasta vs Cooked 51% Whole Wheat Pasta:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B5, 2.9 times more Vitamin B6, 3 times more Vitamin B9 and 1.7 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 14 ounces for 51% whole wheat Pasta vs Cooked 51% Whole Wheat Pasta:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.3 times more Calcium, 2.1 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 4.8 times more Potassium, 2 times more Selenium and 2.1 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 6.9 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 14 ounces:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.3 times more Energy, 1.8 times more Fat, 1.5 times more Saturated Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 2.3 times more Carbohydrate, 3.1 times more Sugars, 2.2 times more Fiber and 2.3 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.