Comparing Nutrients in 500 calories Dry Pasta VS Cooked Pasta

Weight per 500 calories

• Dry Pasta: 135g
• Cooked Pasta: 317g

Dry Pasta has 2.3 times more energy per 100g than Cooked Pasta. It has high energy density when compared to other foods. Cooked Pasta having above average energy density.

Which food has more nutrients per 500 calories - Dry Pasta or Cooked Pasta?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dry Pasta	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	5.27% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.22% 0.081mg	4.87% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	12% 0.16mg	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	6.06% 24.3μg	5.54% 22μg	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	0.99% 0.15mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked Pasta	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	35% 0.32mg	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	22% 1.75mg	19.8% 1.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	44.3% 1mg	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	26.2% 184mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	152% 83.5μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	0.21% 3.16mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	5.3% 197g	3700g per day for Men 19-50 years

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

• Dry Unenriched Pasta has 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Pasta.
• Both Dry Unenriched Pasta and Cooked Pasta have similar amounts of Vitamin B9 per 500 kcal.
• Both Dry Unenriched Pasta as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

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

• Dry Unenriched Pasta has 1.2 times more Copper, 1.3 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Potassium than Cooked Pasta.
• While Cooked Pasta contains 14.7 times more Water than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Cooked Pasta have similar amounts of Iron, Selenium and Zinc per 500 kcal.
• Both Dry Unenriched Pasta as well as Cooked Pasta have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

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