Comparing Nutrients in 5 ounces Cooked Whole-wheat Pasta VS Cooked Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	7.3% 211kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.8% 42.6g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	1.1% 0.79g	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	0.14% 0.099g	0.059% 0.043g	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	% 0.099g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.13g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	15% 8.5g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.34% 0.069mg	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	7.44% 29.8μg	26% 103μg	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	2.17% 0.33mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.92μg	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	30.5% 2.44mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	20% 0.46mg	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	25.7% 180mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	94% 51.5μg	68% 37.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	2.37% 87.6g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Cooked Enriched Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Whole-wheat Pasta versus 5 oz of Cooked Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cooked Whole-wheat Pasta have 1.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Enriched Pasta.
• While 5 oz of Cooked Enriched Pasta contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.5 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Cooked Whole-wheat Pasta have 2.3 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 4.1 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 2.6 times more Zinc than Cooked Enriched Pasta.
• 5 ounces of Cooked Enriched Pasta lack sufficient amounts of Potassium
• Both Cooked Whole-wheat Pasta as well as Cooked Enriched Pasta lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Whole-wheat Pasta have 1.5 times more Omega 3, 1.8 times more Omega 6 and 2.2 times more Fiber than Cooked Enriched Pasta.
• Both Cooked Whole-wheat Pasta and Cooked Enriched Pasta offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6