Nutrients in 300 calories of Cooked Whole-wheat Pasta

Pasta, whole-wheat, cooked, also known as macaroni product, spaghetti, elbow macaroni, penne, farfalle, lasagna, rotini, shells.

whole cooked

Weight per 300 Calories

Cooked Whole-wheat Pasta

201g

Cooked Whole-wheat Pasta has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

10%

75%

300 kcal ▼

Macro Nutrients

Cooked Whole-wheat Pasta

Energy300 kcal

10.3%

Cooked Whole-wheat Pasta has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.44 g

3.55%

Cooked Whole-wheat Pasta has 3.4429530201342 g of Fat per 300 calories, which is 3.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.49 g

1.53%

Cooked Whole-wheat Pasta has 0.48926174496644 g of Saturated Fat per 300 calories, which is 1.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.072 g

4.53%

Cooked Whole-wheat Pasta has 0.07248322147651 g of Omega 3 per 300 calories, which is 4.53% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.1 g

6.37%

Cooked Whole-wheat Pasta has 1.0832214765101 g of Omega 6 per 300 calories, which is 6.37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Whole-wheat Pasta has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate60.5 g

46.6%

Cooked Whole-wheat Pasta has 60.543624161074 g of Carbohydrate per 300 calories, which is 46.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.5 g

2.1%

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

Cooked Whole-wheat Pasta has 1.510067114094 g of Sugars per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.14 g

0.19%

≤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-wheat Pasta has 0.14093959731544 g of Fructose per 300 calories, which is 0.19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.14 g

Cooked Whole-wheat Pasta has 0.14093959731544 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.4 g

Cooked Whole-wheat Pasta has 0.40268456375839 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.85 g

20.7%

Cooked Whole-wheat Pasta has 7.8523489932886 g of Fiber per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.5%

Cooked Whole-wheat Pasta has 12.060402684564 g of Protein per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Whole-wheat Pasta

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Whole-wheat Pasta has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

26%

Thiamine

Cooked Whole-wheat Pasta has 0.31409395973154 mg of Vitamin B1 per 300 calories, which is 26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.3%

Riboflavin

Cooked Whole-wheat Pasta has 0.1993288590604 mg of Vitamin B2 per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.3 mg

39.3%

Niacin, nicotinic acid, niacinamide

Cooked Whole-wheat Pasta has 6.2939597315436 mg of Vitamin B3 per 300 calories, which is 39.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.54 mg

10.8%

Pantothenic acid

Cooked Whole-wheat Pasta has 0.53959731543624 mg of Vitamin B5 per 300 calories, which is 10.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg

14.4%

Pyridoxine

Cooked Whole-wheat Pasta has 0.18724832214765 mg of Vitamin B6 per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B942.3 μg

10.6%

Folates and Folic Acid

Cooked Whole-wheat Pasta has 42.281879194631 μg of Vitamin B9 per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Whole-wheat Pasta has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Cooked Whole-wheat Pasta has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Whole-wheat Pasta has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.46 mg

3.1%

Tocopherols and Tocotrienols

Cooked Whole-wheat Pasta has 0.46308724832215 mg of Vitamin E per 300 calories, which is 3.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.2 μg

Phytomenadione or phylloquinone

Cooked Whole-wheat Pasta has 1.2080536912752 μg of Vitamin K per 300 calories, which is 1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Whole-wheat Pasta

Calcium26 mg

2.6%

Cooked Whole-wheat Pasta has 26.174496644295 mg of Calcium per 300 calories, which is 2.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.45 mg

50.3%

Cooked Whole-wheat Pasta has 0.45302013422819 mg of Copper per 300 calories, which is 50.3% 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

Iron3.46 mg

43.3%

Cooked Whole-wheat Pasta has 3.4630872483221 mg of Iron per 300 calories, which is 43.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium109 mg

26%

Cooked Whole-wheat Pasta has 108.72483221477 mg of Magnesium per 300 calories, which is 26% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.66 mg

116%

Cooked Whole-wheat Pasta has 2.6597315436242 mg of Manganese per 300 calories, which is 116% 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

Phosphorus256 mg

36.5%

Cooked Whole-wheat Pasta has 255.70469798658 mg of Phosphorus per 300 calories, which is 36.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium193 mg

5.7%

Cooked Whole-wheat Pasta has 193.28859060403 mg of Potassium per 300 calories, which is 5.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium73 μg

133%

Cooked Whole-wheat Pasta has 73.087248322148 μg of Selenium per 300 calories, which is 133% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.05 mg

0.54%

Cooked Whole-wheat Pasta has 8.0536912751678 mg of Sodium per 300 calories, which is 0.54% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.7 mg

24.5%

Cooked Whole-wheat Pasta has 2.6979865771812 mg of Zinc per 300 calories, which is 24.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water124 g

3.36%

Cooked Whole-wheat Pasta has 124.42953020134 g of Water per 300 calories, which is 3.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Whole-wheat Pasta:

300 calories of Cooked Whole-wheat Pasta is an excellent source of Vitamin B1 and Vitamin B3.
It has a good amount of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has some Vitamin E.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Cooked Whole-wheat Pasta:

300 calories of Cooked Whole-wheat Pasta has outstanding amounts of Manganese and Selenium.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Zinc.
It also has some Calcium and Potassium.
It has no Sodium.

Macronutrients in 300 calories of Cooked Whole-wheat Pasta:

300 calories of Cooked Whole-wheat Pasta is an excellent source of Carbohydrate, Fiber and Protein.
It has some Fat, Omega 3 and Omega 6.
While 300 calories of product has trace amounts of Saturated Fat and Sugars, it has no Fructose, Glucose and Sucrose.

Compare Cooked Whole-wheat Pasta with:

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Food Info

Nutrients in 300 calories of Cooked Whole-wheat Pasta

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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