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

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	128% 3710kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	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	31.8% 5.4g	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	574% 747g	231% 301g	130g per day for Men 19-50 years
Sugars	37% 26.7g	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	1.5% 1.1g	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	% 1.2g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 4.8g	% 2g	g per day for Men 19-50 years
Fiber	84.2% 32g	103% 39g	38g per day for Men 19-50 years
Protein	233% 130g	107% 60g	56g per day for Men 19-50 years

Vitamins

	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	743% 8.9mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	449% 71.8mg	195% 31.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	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	593% 2370μg	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	7.33% 1.1mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	21% 210mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	4.5% 180μg	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	413% 33mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	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	270% 1890mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	1149% 632μg	660% 363μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	2.68% 99g	16.7% 618g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Enriched Pasta vs Cooked Whole-wheat Pasta:

• 1 kilogram of Enriched Pasta has 5.7 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 11.3 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Dry 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 Enriched Pasta vs Cooked Whole-wheat Pasta:

• 1 kilogram of Enriched Pasta has 1.6 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Selenium than Cooked Whole-wheat Pasta.
• While 1 kg of Cooked Whole-wheat Pasta contains 1.4 times more Manganese than Dry Enriched Pasta.
• Both Enriched Pasta and Cooked Whole-wheat Pasta contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Pasta has 2.5 times more Energy, 2.5 times more Carbohydrate, 3.6 times more Sugars and 2.2 times more Protein than Cooked Whole-wheat Pasta.
• While 1 kg of Cooked Whole-wheat Pasta contains 1.5 times more Omega 3 than Dry Enriched Pasta.
• Both Enriched Pasta and Cooked Whole-wheat Pasta offer comparable quantities of Omega 6 and Fiber per one kilogram.
• 1 kilogram of Enriched Pasta provide inadequate amounts of Omega 3