Comparing Nutrients in 7 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	11% 314kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.59g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	112% 146g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	7.5% 5.44g	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	0.082% 0.06g	0.82% 0.6g	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	% 0.079g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 1.35g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	48% 18.3g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	49% 27.5g	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	45.3% 0.54mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	34.5% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	43.2% 0.56mg	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	36.2% 145μg	34.2% 137μg	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	0.79% 0.12mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	31.8% 2.54mg	89.8% 7.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	257% 5.9mg	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	16.4% 115mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Cooked Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 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 7 oz.