Comparing Nutrients in 500 calories Cooked Whole-wheat Pasta VS Cooked Enriched Pasta

Weight per 500 calories

• Cooked Whole-wheat Pasta: 336g
• Cooked Enriched Pasta: 317g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.74g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	7.55% 0.12g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	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	77.6% 101g	75% 98g	130g per day for Men 19-50 years
Sugars	3.47% 2.5g	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	0.32% 0.23g	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	% 0.23g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.28g	g per day for Men 19-50 years
Fiber	34.4% 13g	15% 5.7g	38g per day for Men 19-50 years
Protein	36% 20g	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Cooked 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	43.6% 0.52mg	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	17.6% 70.5μg	57.8% 231μg	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	5.15% 0.77mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.68% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	4.36% 43.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	35% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	72% 5.77mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	61% 426mg	26.2% 184mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	221% 122μg	152% 83.5μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.4mg	0.21% 3.16mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	5.6% 207g	5.3% 197g	3700g per day for Men 19-50 years

Cooked Whole-wheat Pasta VS Cooked Enriched Pasta Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Whole-wheat Pasta have 2 times more Vitamin B3, 2.5 times more Vitamin B5 and 2 times more Vitamin B6 than Cooked Enriched Pasta.
• While 500 kcal of Cooked Enriched Pasta contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.3 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• 500 calories of Cooked Enriched Pasta have insufficient amounts of Vitamin B5
• Both Cooked Whole-wheat Pasta as well as Cooked 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 Whole-wheat Pasta vs Cooked Enriched Pasta:

• 500 calories of Cooked Whole-wheat Pasta have 2.4 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 4.4 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Selenium and 2.8 times more Zinc than Cooked Enriched Pasta.
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Whole-wheat Pasta have 1.9 times more Omega 6 and 2.3 times more Fiber than Cooked Enriched Pasta.
• Both Cooked Whole-wheat Pasta and Cooked Enriched Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked Enriched Pasta provide inadequate amounts of Omega 6
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched Pasta provide inadequate amounts of Omega 3 in 500 calories.