Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta VS 51% whole wheat Pasta

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta: 315g
• 51% whole wheat Pasta: 138g

Dry 51% whole wheat Pasta with Unenriched Semolina has 2.3 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	7.67% 0.12g	5.35% 0.086g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	7.03% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	77.7% 101g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	4.95% 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	0.3% 0.22g	0.38% 0.28g	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	% 0.22g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 0.83g	g per day for Men 19-50 years
Fiber	38% 14.5g	36.7% 14g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.08mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	29.7% 0.39mg	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	15.7% 63μg	20.4% 81.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.31mg	1.57% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.04% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	3.73% 37.3mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	65.4% 0.59mg	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	65% 5.2mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	34.2% 144mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	135% 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	49.4% 346mg	56.6% 396mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	5.16% 191g	0.33% 12.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked 51% Whole Wheat Pasta vs 51% whole wheat Pasta:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.2 times more Vitamin B2 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta vs 51% whole wheat Pasta:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 15.6 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.1 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 500 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.4 times more Omega 3 and 1.4 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.