Comparing Nutrients in 7 ounces Dry Pasta VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Dry Pasta	Cooked Pasta	Recommended Dietary Allowance
Energy	25.4% 736kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	3.44% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	47% 61.2g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	1.53% 1.1g	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	0.3% 0.22g	0.082% 0.06g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0.18g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	46.2% 26g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	7.48% 0.097mg	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	8.93% 35.7μg	3.47% 14μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked Pasta	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	22% 0.2mg	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	32.2% 2.58mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	27.8% 0.64mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry Pasta vs Cooked Pasta:

• Dry Unenriched Pasta has 4.5 times more Vitamin B1, 3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Pasta.
• Both Dry Unenriched Pasta as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Dry Pasta vs Cooked Pasta:

• Dry Unenriched Pasta has 3 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 3.3 times more Phosphorus, 5.1 times more Potassium, 2.4 times more Selenium and 2.8 times more Zinc than Cooked Pasta.
• While Cooked Pasta contains 6.3 times more Water than Dry Unenriched Pasta.

Comparison of macro-nutrients per 7 ounces:

• Dry Unenriched Pasta has 2.3 times more Energy, 1.6 times more Fat, 1.8 times more Omega 6, 2.4 times more Carbohydrate, 4.8 times more Sugars, 1.8 times more Fiber and 2.2 times more Protein than Cooked Pasta.
• Both Dry Unenriched Pasta and Cooked Pasta have similar amounts of Omega 3 per 7 oz.
• Both Dry Unenriched Pasta as well as Cooked Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.