Comparing Nutrients in 1 pound Cooked Enriched Pasta VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	24.7% 717kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	6.07% 1.94g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	28.4% 4.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	256% 333g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	17% 12.4g	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	0.19% 0.14g	1.88% 1.36g	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	% 0.18g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 3.1g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	110% 41.7g	38g per day for Men 19-50 years
Protein	47% 26.3g	112% 63g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched 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	104% 1.24mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	99% 1.3mg	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	82.8% 331μg	78.2% 313μg	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	1.8% 0.27mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	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	72.6% 5.8mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	588% 13.5mg	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	37.6% 263mg	222% 1556mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	640% 352μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	7.6% 282g	1% 37.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Enriched Pasta vs Whole Wheat Pasta:

• Dry Whole-Wheat Pasta contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 7.8 times more Vitamin B5, 5.8 times more Vitamin B6, 7.7 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Dry Whole-Wheat Pasta have similar amounts of Vitamin B9 per 1 lb.
• Both Cooked Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Enriched Pasta vs Whole Wheat Pasta:

• Cooked Enriched Pasta has 7.6 times more Water than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 4.1 times more Calcium, 5 times more Copper, 2.8 times more Iron, 7.1 times more Magnesium, 9.3 times more Manganese, 5.9 times more Phosphorus, 9.9 times more Potassium, 2.9 times more Selenium and 5.8 times more Zinc than Cooked Enriched Pasta.

Comparison of macro-nutrients per 1 pound:

• Dry Whole-Wheat Pasta contains 2.2 times more Energy, 3.2 times more Fat, 2.4 times more Saturated Fat, 2.9 times more Omega 3, 3.6 times more Omega 6, 2.4 times more Carbohydrate, 4.9 times more Sugars, 5.1 times more Fiber and 2.4 times more Protein than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.