Comparing Nutrients in 300 calories Dry Pasta VS Cooked Pasta

Weight per 300 calories

• Dry Pasta: 81g
• Cooked Pasta: 190g

Dry Pasta has 2.3 times more energy per 100g than Cooked Pasta. It has high energy density when compared to other foods. Cooked Pasta having above average energy density.

Which food has more nutrients per 300 calories - Dry Pasta or Cooked Pasta?

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Dry Pasta	Cooked Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	2.98% 2.16g	1.47% 1.06g	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	0.12% 0.089g	0.079% 0.057g	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	% 0.097g	% 0.076g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0.17g	g per day for Men 19-50 years
Fiber	6.8% 2.6g	9% 3.4g	38g per day for Men 19-50 years
Protein	19% 10.5g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.06% 0.073mg	3.16% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.049mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	7.16% 0.093mg	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	3.64% 14.6μg	3.32% 13.3μg	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	0.59% 0.089mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.081μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked Pasta	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.33% 13.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	21% 0.19mg	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	13% 1.05mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	8.14% 34mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	26.6% 0.61mg	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	22% 153mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	2.46% 83.5mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.85mg	0.13% 1.9mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.22% 8g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Pasta vs Cooked Pasta:

• Dry Unenriched Pasta has 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Pasta.
• Both Dry Unenriched Pasta and Cooked Pasta have similar amounts of Vitamin B9 per 300 kcal.
• Both Dry Unenriched Pasta as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dry Pasta vs Cooked Pasta:

• Dry Unenriched Pasta has 1.2 times more Copper, 1.3 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Potassium than Cooked Pasta.
• While Cooked Pasta contains 14.7 times more Water than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Cooked Pasta have similar amounts of Iron, Selenium and Zinc per 300 kcal.
• Both Dry Unenriched Pasta as well as Cooked Pasta have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

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