Comparing Nutrients in 7 ounces Enriched Pasta VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	25.4% 736kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	46% 59.7g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	2.05% 1.5g	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	0.3% 0.22g	0.19% 0.14g	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	% 0.24g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	46.2% 26g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	14% 0.18mg	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	118% 470μg	10.4% 41.7μg	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	1.46% 0.22mg	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	49.6% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.89% 35.7μg	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	82% 6.55mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	114% 2.62mg	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	53.6% 375mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Pasta VS Cooked Whole-wheat Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched Pasta versus 7 oz of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched Pasta vs Cooked Whole-wheat Pasta:

• 7 ounces of Enriched Pasta have 5.7 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 11.3 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Dry Enriched Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Enriched Pasta vs Cooked Whole-wheat Pasta:

• 7 ounces of Enriched Pasta have 1.6 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Selenium than Cooked Whole-wheat Pasta.
• While 7 oz of Cooked Whole-wheat Pasta contain 1.4 times more Manganese than Dry Enriched Pasta.
• Both Enriched Pasta and Cooked Whole-wheat Pasta contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Pasta have 2.5 times more Energy, 2.5 times more Carbohydrate, 3.6 times more Sugars and 2.2 times more Protein than Cooked Whole-wheat Pasta.
• While 7 oz of Cooked Whole-wheat Pasta contain 1.5 times more Omega 3 than Dry Enriched Pasta.
• Both Enriched Pasta and Cooked Whole-wheat Pasta offer comparable quantities of Omega 6 and Fiber per seven ounces.
• 7 ounces of Enriched Pasta provide inadequate amounts of Omega 3