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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 lb of Dry Enriched Pasta contains 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 Cooked Whole-wheat Pasta as well as Dry Enriched 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 Whole-wheat Pasta vs Enriched Pasta:

• 1 pound of Cooked Whole-wheat Pasta has 1.4 times more Manganese than Enriched Pasta.
• While 1 lb of Dry Enriched Pasta contains 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.
• Both Cooked Whole-wheat Pasta and Enriched 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 Cooked Whole-wheat Pasta has 1.5 times more Omega 3 and 1.2 times more Fiber than Enriched Pasta.
• While 1 lb of Dry Enriched Pasta contains 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.
• Both Cooked Whole-wheat Pasta and Enriched Pasta offer comparable quantities of Omega 6 per one pound.
• 1 pound of Enriched Pasta provide inadequate amounts of Omega 3