Comparing Nutrients in 1 pound Enriched Pasta VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	58% 1683kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	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	14.4% 2.45g	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	261% 339g	256% 333g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	0.69% 0.5g	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	% 0.54g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 3.1g	g per day for Men 19-50 years
Fiber	38% 14.5g	110% 41.7g	38g per day for Men 19-50 years
Protein	106% 59g	112% 63g	56g per day for Men 19-50 years

Vitamins

	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	337% 4.04mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	203% 32.6mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	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	269% 1075μg	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	3.33% 0.5mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	9.53% 95mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	250% 2.25mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	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	122% 857mg	222% 1556mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	640% 352μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1% 37.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Pasta VS Whole Wheat Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Pasta versus 1 lb of 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 Whole Wheat Pasta:

• 1 pound of Enriched Pasta has 2.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.4 times more Vitamin B9 than Whole Wheat Pasta.
• While 1 lb of Dry Whole-Wheat Pasta contains 2 times more Vitamin B5, 2 times more Vitamin B6 and 4.2 times more Vitamin E than Dry Enriched Pasta.
• Both Enriched Pasta and Whole Wheat Pasta provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Enriched Pasta have insufficient amounts of Vitamin E
• Both Dry Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 lb of Dry Whole-Wheat Pasta contains 1.4 times more Calcium, 1.7 times more Copper, 2.4 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Dry Enriched Pasta.
• Both Enriched Pasta and Whole Wheat Pasta contain similar levels of Iron and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Whole-Wheat Pasta contains 1.9 times more Fat, 2.9 times more Omega 3, 2 times more Omega 6 and 2.9 times more Fiber than Dry Enriched Pasta.
• Both Enriched Pasta and Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per one pound.
• 1 pound of Enriched Pasta provide inadequate amounts of Omega 3