Comparing Nutrients in 500 calories Enriched Pasta VS Whole Wheat Pasta

Weight per 500 calories

• Enriched Pasta: 135g
• Whole Wheat Pasta: 142g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	4.3% 4.16g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.02% 0.032g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	77.4% 101g	80% 104g	130g per day for Men 19-50 years
Sugars	4.96% 3.6g	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	0.2% 0.15g	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	% 0.16g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.97g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	34.4% 13g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	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	100% 1.2mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.67mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	80% 319μg	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	0.99% 0.15mg	4.36% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	1.66% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	78.4% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.61% 24.3μg	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	55.6% 4.45mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	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	36.4% 255mg	69.6% 487mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	18% 616mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	0.57% 8.52mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	38.4% 4.2mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.32% 11.7g	3700g per day for Men 19-50 years

Enriched Pasta VS Whole Wheat Pasta Nutrients Per 500 Kcal

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

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

• 500 calories of Enriched Pasta have 2.1 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.3 times more Vitamin B9 than Whole Wheat Pasta.
• While 500 kcal of Dry Whole-Wheat Pasta contain 1.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Dry Enriched Pasta.
• Both Dry Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 kcal of Dry Whole-Wheat Pasta contain 1.8 times more Copper, 2.5 times more Magnesium, 3.4 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Selenium and 2.2 times more Zinc than Dry Enriched Pasta.
• Both Enriched Pasta and Whole Wheat Pasta contain similar levels of Iron per 500 calories.
• 500 calories of Enriched Pasta lack sufficient amounts of Potassium
• Both Dry Enriched Pasta as well as Dry Whole-Wheat Pasta lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Dry Whole-Wheat Pasta contain 3 times more Fiber than Dry Enriched Pasta.
• Both Enriched Pasta and Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Dry Enriched Pasta as well as Dry Whole-Wheat Pasta provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.