Comparing Nutrients in 1 pound Dry Pasta VS Cooked Pasta

Macros Ratio

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

Macro Nutrients

	Dry Pasta	Cooked Pasta	Recommended Dietary Allowance
Energy	58% 1683kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	2.5% 0.8g	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	14.4% 2.45g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	108% 140g	130g per day for Men 19-50 years
Sugars	16.7% 12g	3.5% 2.54g	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	0.19% 0.14g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 0.41g	g per day for Men 19-50 years
Fiber	38% 14.5g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	106% 59g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Dry Pasta	Cooked Pasta	Recommended Dietary Allowance
Calcium	9.53% 95mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	50.4% 0.45mg	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	73.7% 5.9mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	63.5% 1.46mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	7.6% 282g	3700g per day for Men 19-50 years

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

• Dry Unenriched Pasta has 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.
• Both Dry Unenriched Pasta as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 1 lb.

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

• Dry Unenriched Pasta has 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.
• While Cooked Pasta contains 6.3 times more Water than Dry Unenriched Pasta.

Comparison of macro-nutrients per 1 pound:

• Dry Unenriched Pasta has 2.3 times more Energy, 1.6 times more Fat, 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.
• Both Dry Unenriched Pasta and Cooked Pasta have similar amounts of Omega 3 per 1 lb.
• Both Dry Unenriched Pasta as well as Cooked Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.