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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 7 oz of Dry Enriched Pasta contain 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 Cooked Whole-wheat Pasta as well as Dry Enriched 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 Cooked Whole-wheat Pasta vs Enriched Pasta:

• 7 ounces of Cooked Whole-wheat Pasta have 1.4 times more Manganese than Enriched Pasta.
• While 7 oz of Dry Enriched Pasta contain 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.
• Both Cooked Whole-wheat Pasta and Enriched 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 Cooked Whole-wheat Pasta have 1.5 times more Omega 3 and 1.2 times more Fiber than Enriched Pasta.
• While 7 oz of Dry Enriched Pasta contain 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.
• Both Cooked Whole-wheat Pasta and Enriched Pasta offer comparable quantities of Omega 6 per seven ounces.
• 7 ounces of Enriched Pasta provide inadequate amounts of Omega 3