Nutrients in 14 ounces of Cooked 51% Whole Wheat Pasta

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, also known as macaroni product, spaghetti, elbow macaroni, shells, penne, rotini, lasagna, farfalle.

whole cooked

Macros Ratio

Protein Fat Carbs

14%

78%

14 oz ▼

Macro Nutrients

Cooked 51% Whole Wheat Pasta

Energy631 kcal

21.8%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 631.05987 kcal of Energy per 14 ounces, which is 21.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.95 g

6.14%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 5.953395 g of Fat per 14 ounces, which is 6.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.95 g

2.96%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.94857427 g of Saturated Fat per 14 ounces, which is 2.96% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.67%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.15478827 g of Omega 3 per 14 ounces, which is 9.67% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.16 g

12.7%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.16306685 g of Omega 6 per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol

No information available

Carbohydrate125 g

96%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 125.0609843 g of Carbohydrate per 14 ounces, which is 96% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.37 g

4.65%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 3.3735905 g of Sugars per 14 ounces, which is 4.65% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.28 g

0.38%

≤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]

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.2778251 g of Fructose per 14 ounces, which is 0.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.28 g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.2778251 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.79 g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.793786 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber18.3 g

48%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 18.257078 g of Fiber per 14 ounces, which is 48% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23 g

41.2%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 23.0991726 g of Protein per 14 ounces, which is 41.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked 51% Whole Wheat Pasta

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.62 mg

52%

Thiamine

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.62312201 mg of Vitamin B1 per 14 ounces, which is 52% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.41 mg

31.4%

Riboflavin

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.40879979 mg of Vitamin B2 per 14 ounces, which is 31.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.5 mg

71.6%

Niacin, nicotinic acid, niacinamide

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 11.45830091 mg of Vitamin B3 per 14 ounces, which is 71.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.91 mg

18.3%

Pantothenic acid

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.9128539 mg of Vitamin B5 per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg

29.6%

Pyridoxine

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.38498621 mg of Vitamin B6 per 14 ounces, which is 29.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B979.4 μg

20%

Folates and Folic Acid

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 79.3786 μg of Vitamin B9 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C

Ascorbic acid

No information available

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E0.4 mg

2.65%

Tocopherols and Tocotrienols

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.396893 mg of Vitamin E per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked 51% Whole Wheat Pasta

Calcium47.6 mg

4.76%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 47.62716 mg of Calcium per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.79 mg

87.8%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.78981707 mg of Copper per 14 ounces, which is 87.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron6.55 mg

82%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 6.5487345 mg of Iron per 14 ounces, which is 82% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium179 mg

42.5%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 178.60185 mg of Magnesium per 14 ounces, which is 42.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.1 mg

178%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 4.09593576 mg of Manganese per 14 ounces, which is 178% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus437 mg

62.4%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 436.5823 mg of Phosphorus per 14 ounces, which is 62.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium306 mg

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 305.60761 mg of Potassium per 14 ounces, which is 9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium136 μg

247%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 135.737406 μg of Selenium per 14 ounces, which is 247% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 23.81358 mg of Sodium per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.45 mg

40.4%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 4.4452016 mg of Zinc per 14 ounces, which is 40.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water241 g

6.5%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 240.9934296 g of Water per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina:

14 ounces of Cooked 51% Whole Wheat Pasta is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
It has a good amount of Vitamin B5 and Vitamin B9.
It also has some Vitamin E.

Minerals in 14 ounces of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina:

14 ounces of Cooked 51% Whole Wheat Pasta has outstanding amounts of Copper, Iron, Manganese and Selenium.
It is an excellent source of Magnesium, Phosphorus and Zinc.
It also has a good amount of Potassium.
This cereal has some Calcium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina:

14 ounces of Cooked 51% Whole Wheat Pasta has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Omega 3 and Omega 6.
This cereal has some Fat, Saturated Fat and Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina with:

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Food Info

Nutrients in 14 ounces of Cooked 51% Whole Wheat Pasta

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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