Comparing Nutrients in 500 calories Cooked Enriched Pasta VS Whole Wheat Pasta

Weight per 500 calories

• Cooked Enriched Pasta: 317g
• Whole Wheat Pasta: 142g

Dry Whole-Wheat Pasta has 2.2 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.

Which food has more nutrients per 500 calories - Cooked Enriched Pasta or Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	4.3% 4.16g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	80% 104g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	5.37% 3.9g	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	0.59% 0.43g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.97g	g per day for Men 19-50 years
Fiber	15% 5.7g	34.4% 13g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.3% 0.87mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	31% 0.4mg	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	24.5% 98μg	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	NA	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	4.36% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.66% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	78.4% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	50.6% 4.05mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	44.3% 1mg	184% 4.24mg	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	69.6% 487mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	18% 616mg	3400mg per day for Men 19-50 years
Selenium	152% 83.5μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.16mg	0.57% 8.52mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	38.4% 4.2mg	11mg per day for Men 19-50 years
Water	5.3% 197g	0.32% 11.7g	3700g per day for Men 19-50 years

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

• Cooked Enriched Pasta has 1.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.4 times more Vitamin B9 than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 2.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

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

• Cooked Enriched Pasta has 16.9 times more Water than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 2.2 times more Copper, 1.3 times more Iron, 3.2 times more Magnesium, 4.2 times more Manganese, 2.7 times more Phosphorus, 4.4 times more Potassium, 1.3 times more Selenium and 2.6 times more Zinc than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Whole-Wheat Pasta contains 1.3 times more Omega 3, 1.6 times more Omega 6, 2.2 times more Sugars and 2.3 times more Fiber than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Dry Whole-Wheat Pasta have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cooked Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.