Comparing Nutrients in 5 ounces Cooked Pasta with Salt VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Cooked Pasta with Salt	Wheat Flour	Recommended Dietary Allowance
Energy	7.67% 223kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	83.2% 108g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	0.53% 0.38g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	10% 3.83g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	4.8% 0.062mg	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	2.5% 9.92μg	9.2% 37μg	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	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	0.57% 0.085mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Wheat Flour	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	22.7% 0.2mg	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	8.86% 0.71mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	42% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	134% 60.4μg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	68% 37.4μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.4% 88g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta with Salt VS Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Pasta with Salt versus 5 oz of Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Pasta with Salt vs Wheat Flour:

• 5 oz of Unenriched All-purpose White Wheat Flour contain 6 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 3.9 times more Vitamin B5 and 3.7 times more Vitamin B9 than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Wheat Flour provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta with Salt as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Pasta with Salt vs Wheat Flour:

• 5 ounces of Cooked Pasta with Salt have 65.5 times more Sodium than Wheat Flour.
• While 5 oz of Unenriched All-purpose White Wheat Flour contain 1.4 times more Copper, 2.3 times more Iron, 2.1 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Selenium and 1.4 times more Zinc than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Wheat Flour contain similar levels of Magnesium per five ounces.
• 5 ounces of Cooked Pasta with Salt lack sufficient amounts of Potassium
• Both Cooked Pasta with Salt as well as Unenriched All-purpose White Wheat Flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Unenriched All-purpose White Wheat Flour contain 2.3 times more Energy, 1.3 times more Omega 6, 2.5 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Cooked Pasta with Salt.
• 5 ounces of Cooked Pasta with Salt provide inadequate amounts of Omega 6
• Both Cooked Pasta with Salt as well as Unenriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in five ounces.