Comparing Nutrients in 1 kilogram Cooked Enriched Pasta VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Cooked Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	54.5% 1580kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	31.6% 5.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	231% 301g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	10.3% 7.5g	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	0.41% 0.3g	0.97% 0.7g	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	% 0.4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 2g	g per day for Men 19-50 years
Fiber	47.4% 18g	103% 39g	38g per day for Men 19-50 years
Protein	104% 58g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.74mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	195% 31.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	71.5% 0.93mg	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	183% 730μg	52.5% 210μg	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	0% 0mg	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	4% 0.6mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	7% 70mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	160% 13mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	574% 13.2mg	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	83% 580mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	660% 363μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	16.8% 621g	16.7% 618g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Enriched Pasta VS Cooked Whole-wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Enriched Pasta versus 1 kg of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Enriched Pasta vs Cooked Whole-wheat Pasta:

• 1 kilogram of Cooked Enriched Pasta has 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.5 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• While 1 kg of Cooked Whole-wheat Pasta contains 1.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Enriched Pasta vs Cooked Whole-wheat Pasta:

• 1 kg of Cooked Whole-wheat Pasta contains 2.3 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 4.1 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 2.6 times more Zinc than Cooked Enriched Pasta.
• 1 kilogram of Cooked Enriched Pasta lack sufficient amounts of Potassium
• Both Cooked Enriched Pasta as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Whole-wheat Pasta contains 1.5 times more Omega 3, 1.8 times more Omega 6 and 2.2 times more Fiber than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Cooked Whole-wheat Pasta offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6