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

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	56.6% 1642kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	4.98% 1.6g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	23% 3.92g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	110% 143g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	5.3% 3.86g	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	1.25% 0.91g	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	% 0.91g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 0.91g	g per day for Men 19-50 years
Fiber	121% 46g	55% 21g	38g per day for Men 19-50 years
Protein	109% 61.3g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked 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	140% 1.7mg	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	34% 0.44mg	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	67% 268μg	22.7% 91μg	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	5.14% 0.77mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 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 51% whole wheat Pasta vs Cooked 51% Whole Wheat Pasta:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 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.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 6.9 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 1 pound:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 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 Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.