Comparing Nutrients in 100 grams Cooked Pasta with Salt VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Cooked Pasta with Salt	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	5.4% 157kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.6g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.09g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	36.5% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	48% 7.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	13.7% 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	1.75% 7μg	69.5% 278μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.7% 7mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	31% 0.28mg	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	6.25% 0.5mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	39.6% 0.91mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	5.9% 201mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	16.3% 1.8mg	11mg per day for Men 19-50 years
Water	1.68% 62g	0.25% 9.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta with Salt VS Spaghetti, protein-fortified, dry, enriched (n x 6.25) per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Pasta with Salt versus 100 g of Spaghetti, protein-fortified, dry, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Pasta with Salt vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 100 g of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 59.4 times more Vitamin B1, 23.8 times more Vitamin B2, 19.1 times more Vitamin B3, 6.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 39.7 times more Vitamin B9 than Cooked Pasta with Salt.
• 100 grams of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta with Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Pasta with Salt vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 100 grams of Cooked Pasta with Salt have 16.4 times more Sodium than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 100 g of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 5.6 times more Calcium, 2.8 times more Copper, 8.3 times more Iron, 3.6 times more Magnesium, 2.8 times more Manganese, 2.8 times more Phosphorus, 4.6 times more Potassium and 3.5 times more Zinc than Cooked Pasta with Salt.
• 100 grams of Cooked Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 2.4 times more Energy, 2.4 times more Fat, 3.9 times more Omega 3, 3 times more Omega 6, 2.1 times more Carbohydrate, 1.3 times more Fiber and 3.8 times more Protein than Cooked Pasta with Salt.
• 100 grams of Cooked Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6