Nutrients in 300 calories of Whole Wheat Pasta

Dry Whole-Wheat Pasta, also known as spaghetti, elbow macaroni, penne, farfalle, lasagna, shells, macaroni product.

dried whole

Weight per 300 Calories

Whole Wheat Pasta

85.2g

Dry Whole-Wheat Pasta has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

78%

300 kcal ▼

Macro Nutrients

Whole Wheat Pasta

Energy300 kcal

10.3%

Dry 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

Fat2.5 g

2.57%

Dry Whole-Wheat Pasta has 2.4971590909091 g of Fat per 300 calories, which is 2.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.36 g

1.14%

Dry Whole-Wheat Pasta has 0.36477272727273 g of Saturated Fat per 300 calories, which is 1.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.06 g

3.73%

Dry Whole-Wheat Pasta has 0.059659090909091 g of Omega 3 per 300 calories, which is 3.73% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.91 g

5.33%

Dry Whole-Wheat Pasta has 0.90596590909091 g of Omega 6 per 300 calories, which is 5.33% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry 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

Carbohydrate62.5 g

48%

Dry Whole-Wheat Pasta has 62.53125 g of Carbohydrate per 300 calories, which is 48% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.34 g

3.22%

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

Dry Whole-Wheat Pasta has 2.3352272727273 g of Sugars per 300 calories, which is 3.22% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.26 g

0.35%

≤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]

Dry Whole-Wheat Pasta has 0.25568181818182 g of Fructose per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.2 g

Dry Whole-Wheat Pasta has 0.20454545454545 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.58 g

Dry Whole-Wheat Pasta has 0.57954545454545 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.84 g

20.6%

Dry Whole-Wheat Pasta has 7.8409090909091 g of Fiber per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21%

Dry Whole-Wheat Pasta has 11.821022727273 g of Protein per 300 calories, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Whole Wheat Pasta

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.35 mg

29%

Thiamine

Dry Whole-Wheat Pasta has 0.346875 mg of Vitamin B1 per 300 calories, which is 29% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.3%

Riboflavin

Dry Whole-Wheat Pasta has 0.18579545454545 mg of Vitamin B2 per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.4 mg

46.3%

Niacin, nicotinic acid, niacinamide

Dry Whole-Wheat Pasta has 7.4071022727273 mg of Vitamin B3 per 300 calories, which is 46.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.74 mg

15%

Pantothenic acid

Dry Whole-Wheat Pasta has 0.74147727272727 mg of Vitamin B5 per 300 calories, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18.6%

Pyridoxine

Dry Whole-Wheat Pasta has 0.24119318181818 mg of Vitamin B6 per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B959 μg

14.7%

Folates and Folic Acid

Dry Whole-Wheat Pasta has 58.806818181818 μg of Vitamin B9 per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry 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 C

Ascorbic acid

No information available

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry 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 E0.39 mg

2.6%

Tocopherols and Tocotrienols

Dry Whole-Wheat Pasta has 0.39204545454545 mg of Vitamin E per 300 calories, which is 2.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.2 μg

0.99%

Phytomenadione or phylloquinone

Dry Whole-Wheat Pasta has 1.1931818181818 μg of Vitamin K per 300 calories, which is 0.99% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Whole Wheat Pasta

Calcium24.7 mg

2.47%

Dry Whole-Wheat Pasta has 24.715909090909 mg of Calcium per 300 calories, which is 2.47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.42 mg

47%

Dry Whole-Wheat Pasta has 0.42357954545455 mg of Copper per 300 calories, which is 47% 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

Iron3.1 mg

38.6%

Dry Whole-Wheat Pasta has 3.0852272727273 mg of Iron per 300 calories, which is 38.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium109 mg

26%

Dry Whole-Wheat Pasta has 109.09090909091 mg of Magnesium per 300 calories, which is 26% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.54 mg

111%

Dry Whole-Wheat Pasta has 2.5423295454545 mg of Manganese per 300 calories, which is 111% 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

Phosphorus292 mg

41.8%

Dry Whole-Wheat Pasta has 292.32954545455 mg of Phosphorus per 300 calories, which is 41.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium370 mg

11%

Dry Whole-Wheat Pasta has 369.88636363636 mg of Potassium per 300 calories, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium66 μg

120%

Dry Whole-Wheat Pasta has 66.136363636364 μg of Selenium per 300 calories, which is 120% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.1 mg

0.34%

Dry Whole-Wheat Pasta has 5.1136363636364 mg of Sodium per 300 calories, which is 0.34% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.53 mg

23%

Dry Whole-Wheat Pasta has 2.53125 mg of Zinc per 300 calories, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7 g

0.19%

Dry Whole-Wheat Pasta has 6.9971590909091 g of Water per 300 calories, which is 0.19% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dry Whole-Wheat Pasta:

300 calories of 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 B12 and Vitamin D.

Minerals in 300 calories of Dry Whole-Wheat Pasta:

300 calories of 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 a good amount of Potassium.
This cereal has some Calcium.
It has no Sodium.

Macronutrients in 300 calories of Dry Whole-Wheat Pasta:

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

Compare Dry Whole-Wheat Pasta with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Whole Wheat Pasta

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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