Comparing Nutrients in 7 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	10.7% 312kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.59g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	116% 151g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	0.74% 0.54g	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	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14% 5.36g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	36.6% 20.5g	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	3.3% 0.04mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	6.7% 0.087mg	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	3.47% 14μg	13% 51.6μg	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	0.79% 0.12mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Wheat Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	31.8% 0.29mg	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	12.4% 0.99mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	188% 84.5μg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta with Salt VS Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Pasta with Salt versus 7 oz of Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Pasta with Salt vs Wheat Flour:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cooked Pasta with Salt vs Wheat Flour:

• 7 ounces of Cooked Pasta with Salt have 65.5 times more Sodium than Wheat Flour.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.