Comparing Nutrients in 100 grams Cooked Enriched Pasta VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Cooked Enriched Pasta	Enriched Pasta	Recommended Dietary Allowance
Energy	5.45% 158kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 31g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	3.7% 2.67g	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	0.041% 0.03g	0.15% 0.11g	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	% 0.04g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.09g	% 0.48g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched 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	23% 0.27mg	74.3% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	11% 0.14mg	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	18.3% 73μg	59.3% 237μg	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	0.4% 0.06mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Enriched Pasta	Recommended Dietary Allowance
Calcium	0.7% 7mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7μg	0.45% 18μg	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	16% 1.28mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	40% 0.92mg	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	8.3% 58mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	115% 63.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.68% 62g	0.27% 9.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Enriched Pasta vs Enriched Pasta:

• Dry Enriched Pasta contains 3.3 times more Vitamin B1, 2.9 times more Vitamin B2, 4.2 times more Vitamin B3, 3.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cooked Enriched Pasta.
• Both Cooked Enriched 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 100 g.

Comparing minerals per 100 grams for Cooked Enriched Pasta vs Enriched Pasta:

• Cooked Enriched Pasta has 6.3 times more Water than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 3 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 3.3 times more Phosphorus, 5.1 times more Potassium, 2.4 times more Selenium and 2.8 times more Zinc than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta as well as Dry Enriched Pasta have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Enriched Pasta contains 2.3 times more Energy, 1.6 times more Fat, 1.8 times more Omega 6, 2.4 times more Carbohydrate, 4.8 times more Sugars, 1.8 times more Fiber and 2.2 times more Protein than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Dry Enriched Pasta have similar amounts of Omega 3 per 100 g.
• Both Cooked Enriched Pasta as well as Dry Enriched Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.