Comparing Nutrients in 300 calories Cooked Enriched Pasta VS Whole Wheat Pasta

Weight per 300 calories

• Cooked Enriched Pasta: 190g
• Whole Wheat Pasta: 85.2g

Dry Whole-Wheat Pasta has 2.2 times more energy per unit of mass than Cooked Enriched Pasta, which is high in comparison to other foods. Cooked Enriched Pasta having above average energy density.

Which food has more nutrients per 300 calories - Cooked Enriched Pasta or Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	3.73% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	5.33% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	48% 62.5g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	3.22% 2.34g	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	0.079% 0.057g	0.35% 0.26g	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	% 0.076g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.58g	g per day for Men 19-50 years
Fiber	9% 3.4g	20.6% 7.84g	38g per day for Men 19-50 years
Protein	19.7% 11g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	43.4% 0.52mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.16% 0.093mg	18.6% 0.24mg	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	34.7% 139μg	14.7% 59μg	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	0.76% 0.11mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	1.33% 13.3mg	2.47% 24.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13.3μg	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	30.4% 2.43mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	8.14% 34mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	111% 2.54mg	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	15.7% 110mg	41.8% 292mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.5mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Enriched Pasta vs Whole Wheat Pasta:

• Cooked Enriched Pasta has 1.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.4 times more Vitamin B9 than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 2.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked Enriched Pasta vs Whole Wheat Pasta:

• Cooked Enriched Pasta has 16.9 times more Water than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 2.2 times more Copper, 1.3 times more Iron, 3.2 times more Magnesium, 4.2 times more Manganese, 2.7 times more Phosphorus, 4.4 times more Potassium, 1.3 times more Selenium and 2.6 times more Zinc than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Whole-Wheat Pasta contains 1.3 times more Omega 3, 1.6 times more Omega 6, 2.2 times more Sugars and 2.3 times more Fiber than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Dry Whole-Wheat Pasta have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.