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

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	58% 1683kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	105% 136g	130g per day for Men 19-50 years
Sugars	16.7% 12g	4.7% 3.4g	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	0.69% 0.5g	0.44% 0.32g	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	% 0.54g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 0.91g	g per day for Men 19-50 years
Fiber	38% 14.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	106% 59g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	337% 4.04mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	203% 32.6mg	88.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	32.4% 0.42mg	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	269% 1075μg	24% 95μg	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	3.33% 0.5mg	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	9.53% 95mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	113% 1.02mg	0.9mg per day for Men 19-50 years
Fluoride	2.04% 81.6μg	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	187% 15mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	261% 6mg	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	122% 857mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	299% 165μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	1.2% 45g	7.58% 280g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Enriched Pasta has 5.7 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 11.3 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Dry Enriched Pasta as well as Cooked Whole-wheat 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 Enriched Pasta vs Cooked Whole-wheat Pasta:

• 1 pound of Enriched Pasta has 1.6 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Selenium than Cooked Whole-wheat Pasta.
• While 1 lb of Cooked Whole-wheat Pasta contains 1.4 times more Manganese than Dry Enriched Pasta.
• Both Enriched Pasta and Cooked Whole-wheat Pasta contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Pasta has 2.5 times more Energy, 2.5 times more Carbohydrate, 3.6 times more Sugars and 2.2 times more Protein than Cooked Whole-wheat Pasta.
• While 1 lb of Cooked Whole-wheat Pasta contains 1.5 times more Omega 3 than Dry Enriched Pasta.
• Both Enriched Pasta and Cooked Whole-wheat Pasta offer comparable quantities of Omega 6 and Fiber per one pound.
• 1 pound of Enriched Pasta provide inadequate amounts of Omega 3