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

Weight per 300 calories

• Whole Wheat Pasta: 85.2g
• Cooked Whole-wheat Pasta: 201g

Whole Wheat Pasta has 2.4 times more energy per 100g than Cooked Whole-wheat Pasta. It has high energy density when compared to other foods. Cooked Whole-wheat Pasta having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	4.53% 0.072g	1.6g per day for Men 19-50 years
Omega 6	5.33% 0.91g	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	3.22% 2.34g	2.1% 1.5g	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	0.35% 0.26g	0.19% 0.14g	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	% 0.2g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.58g	% 0.4g	g per day for Men 19-50 years
Fiber	20.6% 7.84g	20.7% 7.85g	38g per day for Men 19-50 years
Protein	21% 12g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	14.4% 0.19mg	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	14.7% 59μg	10.6% 42.3μg	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	NA	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	2.6% 0.39mg	3.1% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	2.47% 24.7mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	50.3% 0.45mg	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	38.6% 3.1mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	111% 2.54mg	116% 2.66mg	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	41.8% 292mg	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	0.54% 8.05mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.19% 7g	3.36% 124g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Dry Whole-Wheat Pasta and Cooked Whole-wheat Pasta have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per 300 kcal.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Dry Whole-Wheat Pasta has 1.9 times more Potassium than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 17.8 times more Water than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Cooked Whole-wheat Pasta have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 300 kcal.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Whole-Wheat Pasta has 1.5 times more Sugars than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.4 times more Fat than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Cooked Whole-wheat Pasta have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.