Comparing Nutrients in 100 grams Cooked Enriched Pasta VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Cooked Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	5.45% 158kcal	5.14% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	3.16% 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	23% 30g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	1.03% 0.75g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.09g	% 0.2g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta	Cooked Whole-wheat 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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	19.5% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	7.15% 0.093mg	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	5.25% 21μg	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	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	0.7% 7mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7μg	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	16% 1.28mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	57.4% 1.32mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	66% 36.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	1.68% 62g	1.67% 61.8g	3700g per day for Men 19-50 years

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

• Cooked Enriched Pasta has 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.5 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.8 times more Vitamin E than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cooked Enriched Pasta vs Cooked Whole-wheat Pasta:

• Cooked Whole-wheat Pasta contains 1.9 times more Calcium, 2.3 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 4.1 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 2.6 times more Zinc than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Cooked Whole-wheat Pasta have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Whole-wheat Pasta contains 1.8 times more Fat, 1.5 times more Omega 3, 1.8 times more Omega 6, 1.3 times more Sugars and 2.2 times more Fiber than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Cooked Whole-wheat Pasta have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Cooked Enriched Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.