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

Weight per 500 calories

• Cooked Whole-wheat Pasta: 336g
• Enriched Pasta: 135g

Dry Enriched Pasta has 2.5 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Cooked Whole-wheat Pasta	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	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	7.55% 0.12g	2.02% 0.032g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	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	77.6% 101g	77.4% 101g	130g per day for Men 19-50 years
Sugars	3.47% 2.5g	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	0.32% 0.23g	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	% 0.23g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.65g	g per day for Men 19-50 years
Fiber	34.4% 13g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	36% 20g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat 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	43.6% 0.52mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	60.5% 9.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	17.6% 70.5μg	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	5.15% 0.77mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.68% 2μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Enriched Pasta	Recommended Dietary Allowance
Calcium	4.36% 43.6mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	72% 5.77mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	61% 426mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	221% 122μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.4mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	5.6% 207g	0.36% 13.3g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Whole-wheat Pasta have 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Enriched Pasta.
• While 500 kcal of Dry Enriched Pasta contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.5 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Enriched Pasta provide similar amounts of Vitamin B3 per 500 calories.
• Both Cooked Whole-wheat 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 Whole-wheat Pasta vs Enriched Pasta:

• 500 calories of Cooked Whole-wheat Pasta have 1.9 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 3.6 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Selenium and 2.4 times more Zinc than Enriched Pasta.
• Both Cooked Whole-wheat Pasta as well as Dry 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 2.5 times more Omega 6 and 3 times more Fiber than Enriched Pasta.
• Both Cooked Whole-wheat Pasta and Enriched Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Enriched Pasta provide inadequate amounts of Omega 6
• Both Cooked Whole-wheat Pasta as well as Dry Enriched Pasta provide inadequate amounts of Omega 3 in 500 calories.