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

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Whole-wheat Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	51.4% 1490kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	31.6% 5.38g	62.5% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	564% 734g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	37.8% 27.4g	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	4.14% 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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 2g	% 6.8g	g per day for Men 19-50 years
Fiber	103% 39g	242% 92g	38g per day for Men 19-50 years
Protein	107% 60g	248% 139g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	339% 4.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	195% 31.3mg	543% 87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	174% 8.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	218% 2.83mg	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	173% 690μg	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	NA	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	13% 130mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	552% 4.97mg	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	215% 17mg	453% 36.2mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	305% 1280mg	420mg per day for Men 19-50 years
Manganese	574% 13.2mg	1297% 30mg	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	490% 3430mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	128% 4340mg	3400mg per day for Men 19-50 years
Selenium	660% 363μg	1411% 776μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	16.7% 618g	2.2% 82g	3700g per day for Men 19-50 years

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

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

• 1 kg of Dry Whole-Wheat Pasta contains 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.2 times more Vitamin B5, 3 times more Vitamin B6, 3.3 times more Vitamin B9 and 2 times more Vitamin E than Cooked Whole-wheat Pasta.
• 1 kilogram of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin E
• Both Cooked Whole-wheat Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kg of Dry Whole-Wheat Pasta contains 2.2 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 4.5 times more Potassium, 2.1 times more Selenium and 2.2 times more Zinc than Cooked Whole-wheat Pasta.
• 1 kilogram of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Whole-Wheat Pasta contains 2.4 times more Energy, 1.7 times more Fat, 1.9 times more Omega 3, 2 times more Omega 6, 2.4 times more Carbohydrate, 3.7 times more Sugars, 2.4 times more Fiber and 2.3 times more Protein than Cooked Whole-wheat Pasta.