Comparing Nutrients in 500 calories Cooked Enriched Pasta VS Enriched Pasta

Weight per 500 calories

• Cooked Enriched Pasta: 317g
• Enriched Pasta: 135g

Dry Enriched Pasta has 2.3 times more energy per unit of mass than Cooked Enriched Pasta, which is high in comparison to other foods. Cooked Enriched Pasta having above average energy density.

Discover which food has more nutrients per 500 calories - Cooked Enriched Pasta or Enriched Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Cooked Enriched Pasta	Enriched Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	2.02% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	77.4% 101g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	4.96% 3.6g	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	0.13% 0.095g	0.2% 0.15g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.65g	g per day for Men 19-50 years
Fiber	15% 5.7g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta	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	72.3% 0.87mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	60.5% 9.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14.7% 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	57.8% 231μg	80% 319μg	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	1.27% 0.19mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Enriched Pasta	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	0.61% 24.3μg	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	50.6% 4.05mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	44.3% 1mg	53.7% 1.24mg	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	26.2% 184mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	152% 83.5μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.16mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	5.3% 197g	0.36% 13.3g	3700g per day for Men 19-50 years

Cooked Enriched Pasta VS Enriched Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Enriched Pasta or Enriched Pasta?

Lets compare vitamin content per 500 calories of Cooked Enriched Pasta vs Enriched Pasta:

• 500 kcal of Dry Enriched Pasta contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Enriched Pasta provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cooked Enriched Pasta have insufficient amounts of Vitamin B5
• Both Cooked Enriched Pasta as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Enriched Pasta vs Enriched Pasta:

• 500 kcal of Dry Enriched Pasta contain 1.3 times more Magnesium and 1.4 times more Phosphorus than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Enriched Pasta contain similar levels of Copper, Iron, Manganese, Selenium and Zinc per 500 calories.
• Both Cooked Enriched Pasta as well as Dry Enriched Pasta lack sufficient amounts of Calcium, Fluoride and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Enriched Pasta have 1.3 times more Fiber than Enriched Pasta.
• Both Cooked Enriched Pasta and Enriched Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Cooked Enriched Pasta as well as Dry Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.