Comparing Nutrients in 300 calories Cooked Pasta with Salt VS Wheat Flour

Weight per 300 calories

• Cooked Pasta with Salt: 191g
• Wheat Flour: 82.4g

Unenriched All-purpose White Wheat Flour has 2.3 times more energy per unit of mass than Cooked Pasta with Salt, which is high in comparison to other foods. Cooked Pasta with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Cooked Pasta with Salt or Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Cooked Pasta with Salt	Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.78g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.87% 0.046g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	48.4% 63g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	0.31% 0.22g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	9.05% 3.44g	5.86% 2.23g	38g per day for Men 19-50 years
Protein	19.8% 11g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	8.24% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	2.8% 0.036mg	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	3.34% 13.4μg	5.36% 21.4μg	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	0.76% 0.11mg	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Wheat Flour	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	13% 0.12mg	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	12% 0.96mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	8.2% 34.4mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	78% 35μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 111mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	2.47% 84mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	8.86% 0.97mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.27% 9.82g	3700g per day for Men 19-50 years

Cooked Pasta With Salt VS Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Pasta with Salt or Wheat Flour?

Lets compare vitamin content per 300 calories of Cooked Pasta with Salt vs Wheat Flour:

• 300 calories of Cooked Pasta with Salt have 2.6 times more Vitamin B6 than Wheat Flour.
• While 300 kcal of Unenriched All-purpose White Wheat Flour contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Cooked Pasta with Salt.
• 300 calories of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 300 calories of Wheat Flour have insufficient amounts of Vitamin B6
• Both Cooked Pasta with Salt as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked Pasta with Salt vs Wheat Flour:

• 300 calories of Cooked Pasta with Salt have 1.6 times more Copper, 1.9 times more Magnesium, 1.2 times more Phosphorus, 1.8 times more Selenium, 151.9 times more Sodium and 1.7 times more Zinc than Wheat Flour.
• Both Cooked Pasta with Salt and Wheat Flour contain similar levels of Iron and Manganese per 300 calories.
• 300 calories of Wheat Flour lack sufficient amounts of Magnesium and Zinc
• Both Cooked Pasta with Salt as well as Unenriched All-purpose White Wheat Flour lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Pasta with Salt have 1.5 times more Fiber and 1.3 times more Protein than Wheat Flour.
• Both Cooked Pasta with Salt and Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Wheat Flour provide inadequate amounts of Fiber
• Both Cooked Pasta with Salt as well as Unenriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.