Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	25% 721kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	4.98% 1.6g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	23% 3.92g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	255% 332g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	16.3% 11.8g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 2.72g	g per day for Men 19-50 years
Fiber	55% 21g	121% 46g	38g per day for Men 19-50 years
Protein	47% 26.4g	109% 61.3g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.3% 0.71mg	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	98% 1.27mg	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	22.7% 91μg	67% 268μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	215% 1.93mg	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	94% 7.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	442% 10mg	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	71.3% 499mg	186% 1302mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	99% 11mg	11mg per day for Men 19-50 years
Water	7.44% 275g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked 51% Whole Wheat Pasta vs 51% whole wheat Pasta:

• Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B5, 2.9 times more Vitamin B6, 3 times more Vitamin B9 and 1.7 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 1 pound for Cooked 51% Whole Wheat Pasta vs 51% whole wheat Pasta:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 6.9 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.3 times more Calcium, 2.1 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 4.8 times more Potassium, 2 times more Selenium and 2.1 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 1 pound:

• Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.3 times more Energy, 1.8 times more Fat, 1.5 times more Saturated Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 2.3 times more Carbohydrate, 3.1 times more Sugars, 2.2 times more Fiber and 2.3 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.