Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g
• 51% Whole Wheat Pasta with Enriched Semolina: 83g

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 2.3 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta with Enriched Semolina having above average energy density.

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	2.2% 2.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	47% 61g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	2.52% 1.83g	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% 0.13g	0.23% 0.17g	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	% 0.13g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.33g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	19.5% 11g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	15.3% 0.2mg	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	18.3% 73μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	0.62% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	2.1% 21mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	36% 0.32mg	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% 3.04mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	76.2% 1.75mg	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	26.6% 187mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	7.77% 264mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.66% 9.97mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.21% 7.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs 51% Whole Wheat Pasta with Enriched Semolina:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs 51% Whole Wheat Pasta with Enriched Semolina:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 15.4 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.9 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of macro-nutrients per 300 kcal
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 300 kcal.