Comparing Nutrients in 100 calories Cooked 51% Whole Wheat Pasta VS 51% whole wheat Pasta

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta: 63g
• 51% whole wheat Pasta: 27.6g

Dry 51% whole wheat Pasta with Unenriched Semolina has 2.3 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	1.53% 0.025g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	15.5% 20g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	0.99% 0.72g	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	0.061% 0.044g	0.076% 0.055g	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	% 0.044g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.17g	g per day for Men 19-50 years
Fiber	7.6% 2.9g	7.34% 2.8g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.23% 0.099mg	8.54% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	4.1% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	5.95% 0.077mg	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	3.14% 12.6μg	4.07% 16.3μg	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	0.42% 0.063mg	0.31% 0.047mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	0.75% 7.55mg	0.75% 7.46mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	13% 0.12mg	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	13% 1.04mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	6.84% 28.7mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	27% 0.62mg	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	9.9% 69mg	11.3% 79.3mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	35% 19μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.77mg	0.2% 3.04mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.066% 2.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta vs 51% whole wheat Pasta:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.2 times more Vitamin B2 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta vs 51% whole wheat Pasta:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 15.6 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.1 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 100 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.4 times more Omega 3 and 1.4 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 kcal.