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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 5 oz

Compare the macro and micronutrient content in 5 oz of 51% Whole Wheat Pasta with Enriched Semolina versus 5 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 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 51% Whole Wheat Pasta with Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in five ounces.

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

• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 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 51% Whole Wheat Pasta with Enriched Semolina.
• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 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 51% Whole Wheat Pasta with Enriched Semolina.