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

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	12.8% 371kcal	5.14% 149kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	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	3.18% 0.54g	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	57.4% 74.7g	23% 30g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	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	0.15% 0.11g	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	% 0.12g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 0.2g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	23.3% 13g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	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	74.3% 0.89mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	19.5% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	59.3% 237μg	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	0.73% 0.11mg	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	41.3% 3.3mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	27% 189mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	115% 63.2μg	66% 36.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	1.67% 61.8g	3700g per day for Men 19-50 years

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

• Dry Enriched Pasta has 5.7 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 11.3 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 2.1 times more Vitamin E than Dry Enriched Pasta.
• Both Dry 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 Enriched Pasta vs Cooked Whole-wheat Pasta:

• Dry Enriched Pasta has 1.6 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Selenium than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.4 times more Manganese and 6.2 times more Water than Dry Enriched Pasta.
• Both Dry Enriched Pasta and Cooked Whole-wheat Pasta have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Enriched Pasta has 2.5 times more Energy, 2.5 times more Carbohydrate, 3.6 times more Sugars and 2.2 times more Protein than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.5 times more Omega 3 than Dry Enriched Pasta.
• Both Dry Enriched Pasta and Cooked Whole-wheat Pasta have similar amounts of Fat, Omega 6 and Fiber per 100 g.
• Both Dry Enriched Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.