Comparing Nutrients in 300 calories Cooked Whole-wheat Pasta VS Cooked Enriched Pasta

Weight per 300 calories

• Cooked Whole-wheat Pasta: 201g
• Cooked Enriched Pasta: 190g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or Cooked Enriched Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	6.37% 1.1g	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	46.6% 60.5g	45% 58.6g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.19% 0.14g	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	% 0.14g	% 0.076g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.17g	g per day for Men 19-50 years
Fiber	20.7% 7.85g	9% 3.4g	38g per day for Men 19-50 years
Protein	21.5% 12g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	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	10.6% 42.3μg	34.7% 139μg	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	3.1% 0.46mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	2.6% 26mg	1.33% 13.3mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13.3μg	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	43.3% 3.46mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	8.14% 34mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	36.5% 256mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	2.46% 83.5mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.05mg	0.13% 1.9mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.2% 118g	3700g per day for Men 19-50 years

Cooked Whole-wheat Pasta VS Cooked Enriched Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or Cooked Enriched Pasta?

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

• 300 calories of Cooked Whole-wheat Pasta have 2 times more Vitamin B3, 2.5 times more Vitamin B5 and 2 times more Vitamin B6 than Cooked Enriched Pasta.
• While 300 kcal of Cooked Enriched Pasta contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.3 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• 300 calories of Cooked Enriched Pasta have insufficient amounts of Vitamin B5
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Cooked Whole-wheat Pasta have 2.4 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 4.4 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Selenium and 2.8 times more Zinc than Cooked Enriched Pasta.
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Whole-wheat Pasta have 1.9 times more Omega 6 and 2.3 times more Fiber than Cooked Enriched Pasta.
• Both Cooked Whole-wheat Pasta and Cooked Enriched Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked Enriched Pasta provide inadequate amounts of Omega 6
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched Pasta provide inadequate amounts of Omega 3 in 300 calories.