Comparing Nutrients in 1 pound Cooked Pasta VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Cooked Pasta	Dry Pasta	Recommended Dietary Allowance
Energy	24.7% 717kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	261% 339g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	16.7% 12g	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	0.69% 0.5g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 2.18g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	38% 14.5g	38g per day for Men 19-50 years
Protein	47% 26.3g	106% 59g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	49.5% 0.64mg	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	7.94% 31.8μg	20.4% 81.6μg	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	1.8% 0.27mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Dry Pasta	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	146% 1.3mg	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	28.3% 2.27mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	181% 4.16mg	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	122% 857mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	521% 287μg	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	58% 6.4mg	11mg per day for Men 19-50 years
Water	7.6% 282g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta VS Dry Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Pasta versus 1 lb of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Pasta vs Dry Pasta:

• 1 lb of Dry Unenriched Pasta contains 4.5 times more Vitamin B1, 3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Pasta.
• 1 pound of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked Pasta vs Dry Pasta:

• 1 lb of Dry Unenriched Pasta contains 3 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 3.3 times more Phosphorus, 5.1 times more Potassium, 2.4 times more Selenium and 2.8 times more Zinc than Cooked Pasta.
• 1 pound of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Unenriched Pasta contains 2.3 times more Energy, 1.8 times more Omega 6, 2.4 times more Carbohydrate, 4.8 times more Sugars, 1.8 times more Fiber and 2.2 times more Protein than Cooked Pasta.
• 1 pound of Cooked Pasta provide inadequate amounts of Omega 6
• Both Cooked Pasta as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in one pound.