Comparing Nutrients in 1 kilogram Cooked Pasta VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Cooked Pasta	Dry Pasta	Recommended Dietary Allowance
Energy	54.5% 1580kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	31.8% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	574% 747g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	37% 26.7g	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	1.5% 1.1g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 4.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	84.2% 32g	38g per day for Men 19-50 years
Protein	104% 58g	233% 130g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	109% 1.42mg	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	17.5% 70μg	45% 180μg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Dry Pasta	Recommended Dietary Allowance
Calcium	7% 70mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	321% 2.9mg	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	62.5% 5mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	399% 9.17mg	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	270% 1890mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	1149% 632μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	128% 14mg	11mg per day for Men 19-50 years
Water	16.8% 621g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta VS Dry Pasta per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Pasta vs Dry Pasta:

• 1 kg of Dry Unenriched Pasta contains 4.5 times more Vitamin B1, 3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Pasta.
• 1 kilogram of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta as well as Dry Unenriched 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 Pasta vs Dry Pasta:

• 1 kg of Dry Unenriched Pasta contains 3 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 3.3 times more Phosphorus, 5.1 times more Potassium, 2.4 times more Selenium and 2.8 times more Zinc than Cooked Pasta.
• 1 kilogram of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Unenriched Pasta contains 2.3 times more Energy, 1.8 times more Omega 6, 2.4 times more Carbohydrate, 4.8 times more Sugars, 1.8 times more Fiber and 2.2 times more Protein than Cooked Pasta.
• 1 kilogram of Cooked Pasta provide inadequate amounts of Omega 6
• Both Cooked Pasta as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in one kilogram.