Comparing Nutrients in 5 ounces Cooked Enriched Pasta VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	7.72% 224kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	4.3% 4.15g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	8.86% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	80% 104g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	5.36% 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	0.059% 0.043g	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	% 0.057g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.96g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	34.3% 13g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched 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	32.4% 0.39mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	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	26% 103μg	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	0.57% 0.085mg	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	78.3% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	22.7% 1.8mg	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	184% 4.23mg	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	11.7% 82.2mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	18% 615mg	3400mg per day for Men 19-50 years
Selenium	68% 37.4μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.4% 88g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Enriched Pasta vs Whole Wheat Pasta:

• Dry Whole-Wheat Pasta contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 7.8 times more Vitamin B5, 5.8 times more Vitamin B6, 7.7 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Dry Whole-Wheat Pasta have similar amounts of Vitamin B9 per 5 oz.
• Both Cooked Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Enriched Pasta vs Whole Wheat Pasta:

• Cooked Enriched Pasta has 7.6 times more Water than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 4.1 times more Calcium, 5 times more Copper, 2.8 times more Iron, 7.1 times more Magnesium, 9.3 times more Manganese, 5.9 times more Phosphorus, 9.9 times more Potassium, 2.9 times more Selenium and 5.8 times more Zinc than Cooked Enriched Pasta.

Comparison of macro-nutrients per 5 ounces:

• Dry Whole-Wheat Pasta contains 2.2 times more Energy, 3.2 times more Fat, 2.4 times more Saturated Fat, 2.9 times more Omega 3, 3.6 times more Omega 6, 2.4 times more Carbohydrate, 4.9 times more Sugars, 5.1 times more Fiber and 2.4 times more Protein than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.