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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Cooked Whole-wheat Pasta has 1.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Enriched Pasta.
• While 1 kg of Cooked Enriched Pasta contains 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.5 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched 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 Whole-wheat Pasta vs Cooked Enriched Pasta:

• 1 kilogram of Cooked Whole-wheat Pasta has 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 Whole-wheat Pasta as well as Cooked Enriched Pasta lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Whole-wheat Pasta has 1.5 times more Omega 3, 1.8 times more Omega 6 and 2.2 times more Fiber than Cooked Enriched Pasta.
• Both Cooked Whole-wheat Pasta and Cooked Enriched 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