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

Weight per 500 calories

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

51% whole wheat Pasta has 2.3 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	7.67% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	76.2% 99g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	3.7% 2.67g	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	0.38% 0.28g	0.3% 0.22g	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	% 0.28g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.63g	g per day for Men 19-50 years
Fiber	36.7% 14g	38% 14.5g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked 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	42.7% 0.51mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	56.7% 9.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	23.5% 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	20.4% 81.5μg	15.7% 63μg	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	1.57% 0.23mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	69.5% 0.63mg	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	57.5% 4.6mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	141% 3.25mg	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	56.6% 396mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	5.16% 191g	3700g per day for Men 19-50 years

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

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

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.1 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 15.6 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 500 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining 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 contains 1.4 times more Omega 3 and 1.4 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.