Comparing Nutrients in 100 grams 51% Whole Wheat Pasta with Enriched Semolina VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	12.4% 361kcal	5.38% 156kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	1.53% 1.48g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	NA	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	NA	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.3g	23.7% 31g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	0.9% 0.65g	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	0.28% 0.2g	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	% 0.2g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.1g	g per day for Men 19-50 years
Fiber	29.7% 11.3g	12% 4.5g	38g per day for Men 19-50 years
Protein	23.6% 13g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.63mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	5% 0.065mg	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	28.5% 114μg	9.5% 38μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	20% 0.18mg	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	42.6% 3.4mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	43% 0.99mg	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	36% 252mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	140% 76.8μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	0.25% 9.23g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 100 g

Compare the macro and micronutrient content in 100 g of 51% Whole Wheat Pasta with Enriched Semolina versus 100 g of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of 51% Whole Wheat Pasta with Enriched Semolina vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 grams of 51% Whole Wheat Pasta with Enriched Semolina have 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.7 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 100 grams.

Comparing minerals per 100 grams for 51% Whole Wheat Pasta with Enriched Semolina vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 grams of 51% Whole Wheat Pasta with Enriched Semolina have 2.3 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 4.5 times more Potassium, 2.5 times more Selenium and 2.2 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of 51% Whole Wheat Pasta with Enriched Semolina have 2.3 times more Energy, 1.7 times more Fat, 2.4 times more Carbohydrate, 3.4 times more Sugars, 2.5 times more Fiber and 2.3 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.