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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	339% 4.07mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	543% 87mg	195% 31.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	174% 8.7mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	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	173% 690μg	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	NA	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	30.7% 4.6mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	29% 290mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	552% 4.97mg	250% 2.25mg	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	453% 36.2mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	305% 1280mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	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	490% 3430mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	128% 4340mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	1411% 776μg	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	270% 29.7mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	2.2% 82g	16.7% 618g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 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, 2 times more Vitamin E and 2.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Whole-Wheat Pasta has 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.
• While Cooked Whole-wheat Pasta contains 7.5 times more Water than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 1 kilogram:

• Dry Whole-Wheat Pasta has 2.4 times more Energy, 1.7 times more Fat, 1.8 times more Saturated 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.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.