Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta VS 51% whole wheat Pasta

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta: 189g
• 51% whole wheat Pasta: 83g

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

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.83g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	2.97% 2.15g	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	0.18% 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	% 0.38g	% 0.5g	g per day for Men 19-50 years
Fiber	23% 8.68g	22% 8.37g	38g per day for Men 19-50 years
Protein	19.6% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.68% 0.43mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18% 0.23mg	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	9.43% 37.7μg	12.2% 49μg	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	1.26% 0.19mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.62% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	2.24% 22.4mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	39.2% 0.35mg	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	39% 3.1mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	80.8% 1.86mg	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	29.6% 208mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.2% 7.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta vs 51% whole wheat Pasta:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.2 times more Vitamin B2 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta vs 51% whole wheat Pasta:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 15.6 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.1 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dry 51% whole wheat Pasta with Unenriched 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 Unenriched Semolina as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.4 times more Omega 3 and 1.4 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 300 kcal.