Comparing Nutrients in 7 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	10.7% 310kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	NA	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	112% 145g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	6.02% 4.37g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.79g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	59% 22.4g	38g per day for Men 19-50 years
Protein	20% 11.3g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	36.6% 0.48mg	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	19% 75.4μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	86% 0.77mg	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	39% 3.14mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	182% 4.2mg	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	27.5% 192mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	277% 152μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.5% 18.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs 51% Whole Wheat Pasta with Enriched Semolina:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.7 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs 51% Whole Wheat Pasta with Enriched Semolina:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 6.7 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.3 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 4.5 times more Potassium, 2.5 times more Selenium and 2.2 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparison of macro-nutrients per 7 ounces:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.3 times more Energy, 1.7 times more Fat, 2.4 times more Carbohydrate, 3.4 times more Sugars, 2.5 times more Fiber and 2.3 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.