Comparing Nutrients in 7 ounces Whole Wheat Pasta VS Cooked Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Whole Wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	24% 699kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	112% 146g	47% 61.2g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	0.82% 0.6g	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	% 0.48g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 0.18g	g per day for Men 19-50 years
Fiber	48% 18.3g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	49% 27.5g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Cooked Enriched Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	45.3% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	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	34.2% 137μg	36.2% 145μg	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	NA	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	6.1% 0.91mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Whole Wheat Pasta VS Cooked Enriched Pasta per 7 oz

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

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

• 7 ounces of Whole Wheat Pasta have 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 and 7.7 times more Vitamin E than Cooked Enriched Pasta.
• Both Whole Wheat Pasta and Cooked Enriched Pasta provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Enriched Pasta have insufficient amounts of Vitamin E
• Both Dry Whole-Wheat Pasta as well as Cooked Enriched Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Whole Wheat Pasta have 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.
• 7 ounces of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Wheat Pasta have 2.2 times more Energy, 3.2 times more 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.
• 7 ounces of Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6