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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	24% 699kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	112% 146g	46% 59.7g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	0.82% 0.6g	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	% 0.48g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 0.4g	g per day for Men 19-50 years
Fiber	48% 18.3g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	49% 27.5g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Cooked Whole-wheat 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	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	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	34.2% 137μg	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	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	49.6% 0.45mg	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	89.8% 7.2mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	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	97% 681mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	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	53.6% 5.9mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	3.3% 123g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.2 times more Vitamin B5, 3 times more Vitamin B6, 3.3 times more Vitamin B9, 2 times more Vitamin E and 2.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Whole-Wheat Pasta has 2.2 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 4.5 times more Potassium, 2.1 times more Selenium and 2.2 times more Zinc than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 7.5 times more Water than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 7 ounces:

• Dry Whole-Wheat Pasta has 2.4 times more Energy, 1.7 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 3, 2 times more Omega 6, 2.4 times more Carbohydrate, 3.7 times more Sugars, 2.4 times more Fiber and 2.3 times more Protein than Cooked Whole-wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.