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

Weight per 500 calories

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

Whole Wheat Pasta has 2.4 times more energy per 100g than Cooked Whole-wheat Pasta. It has high energy density when compared to other foods. Cooked Whole-wheat Pasta having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.16g	5.9% 5.74g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7.55% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	77.6% 101g	130g per day for Men 19-50 years
Sugars	5.37% 3.9g	3.47% 2.5g	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	0.59% 0.43g	0.32% 0.23g	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	% 0.34g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.97g	% 0.67g	g per day for Men 19-50 years
Fiber	34.4% 13g	34.4% 13g	38g per day for Men 19-50 years
Protein	35% 19.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	24% 0.31mg	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	24.5% 98μg	17.6% 70.5μg	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	NA	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	4.36% 0.65mg	5.15% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.66% 2μg	1.68% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.36% 43.6mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	84% 0.76mg	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	64.3% 5.14mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	193% 4.43mg	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	69.6% 487mg	61% 426mg	700mg per day for Men 19-50 years
Potassium	18% 616mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	221% 122μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.52mg	0.89% 13.4mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	5.6% 207g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 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 Dry Whole-Wheat Pasta and Cooked Whole-wheat Pasta have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per 500 kcal.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Whole Wheat Pasta vs Cooked Whole-wheat Pasta:

• Dry Whole-Wheat Pasta has 1.9 times more Potassium than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 17.8 times more Water than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Cooked Whole-wheat Pasta have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 500 kcal.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Whole-Wheat Pasta has 1.5 times more Sugars than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.4 times more Fat than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Cooked Whole-wheat Pasta have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.