Comparing Nutrients in 5 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	7.63% 221kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.73% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	NA	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	80% 104g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	4.3% 3.1g	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	0.39% 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	% 0.099g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.57g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	42% 16g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.77mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	26% 0.34mg	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	13.5% 54μg	40.4% 162μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	61.4% 0.55mg	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	28% 2.24mg	60.4% 4.83mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	60.8% 1.4mg	130% 3mg	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	19.6% 137mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs 51% Whole Wheat Pasta with Enriched Semolina:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.7 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs 51% Whole Wheat Pasta with Enriched Semolina:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 6.7 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.3 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 4.5 times more Potassium, 2.5 times more Selenium and 2.2 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparison of macro-nutrients per 5 ounces:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.3 times more Energy, 1.7 times more Fat, 2.4 times more Carbohydrate, 3.4 times more Sugars, 2.5 times more Fiber and 2.3 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.