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

Weight per 300 calories

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

51% whole wheat Pasta has 2.3 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	2.97% 2.15g	2.2% 1.6g	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	0.23% 0.17g	0.18% 0.13g	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	% 0.17g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.38g	g per day for Men 19-50 years
Fiber	22% 8.37g	23% 8.68g	38g per day for Men 19-50 years
Protein	20% 11g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.1 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 15.6 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 300 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining 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 contains 1.4 times more Omega 3 and 1.4 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 300 kcal.