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

Weight per 500 calories

• Cooked Whole-wheat Pasta: 336g
• Whole Wheat Pasta: 142g

Dry Whole-Wheat Pasta has 2.4 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 Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Whole-wheat Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.74g	4.3% 4.16g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	7.55% 0.12g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	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	77.6% 101g	80% 104g	130g per day for Men 19-50 years
Sugars	3.47% 2.5g	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	0.32% 0.23g	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	% 0.23g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.97g	g per day for Men 19-50 years
Fiber	34.4% 13g	34.4% 13g	38g per day for Men 19-50 years
Protein	36% 20g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat 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	43.6% 0.52mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	17.6% 70.5μg	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	5.15% 0.77mg	4.36% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.68% 2μg	1.66% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	4.36% 43.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	78.4% 0.71mg	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	72% 5.77mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	61% 426mg	69.6% 487mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	18% 616mg	3400mg per day for Men 19-50 years
Selenium	221% 122μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.4mg	0.57% 8.52mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	38.4% 4.2mg	11mg per day for Men 19-50 years
Water	5.6% 207g	0.32% 11.7g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Dry Whole-Wheat Pasta contain 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Whole Wheat Pasta provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• Both Cooked Whole-wheat 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 Cooked Whole-wheat Pasta vs Whole Wheat Pasta:

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

Comparison of macro-nutrients per 500 calories:

• Both Cooked Whole-wheat Pasta and Dry Whole-Wheat Pasta have similar amounts of macro-nutrients per 500 kcal
• Both Cooked Whole-wheat Pasta and Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Whole Wheat Pasta provide inadequate amounts of Omega 6
• Both Cooked Whole-wheat Pasta as well as Dry Whole-Wheat Pasta provide inadequate amounts of Omega 3 in 500 calories.