Nutrients in 300 calories 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

Weight per 300 Calories

Cooked 51% Whole Wheat Pasta

189g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

78%

300 kcal ▼

Macro Nutrients

Cooked 51% Whole Wheat Pasta

Energy300 kcal

10.3%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina 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

Fat2.83 g

2.9%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.8301886792453 g of Fat per 300 calories, which is 2.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.45 g

1.4%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.45094339622642 g of Saturated Fat per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.074 g

4.6%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.073584905660377 g of Omega 3 per 300 calories, which is 4.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.03 g

6.05%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.0283018867925 g of Omega 6 per 300 calories, which is 6.05% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol

No information available

Carbohydrate59.5 g

45.7%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 59.452830188679 g of Carbohydrate per 300 calories, which is 45.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.6 g

2.2%

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 1.6037735849057 g of Sugars per 300 calories, which is 2.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.13 g

0.18%

≤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 0.13207547169811 g of Fructose per 300 calories, which is 0.18% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.13 g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.13207547169811 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.38 g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.37735849056604 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.68 g

23%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 8.6792452830189 g of Fiber per 300 calories, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

19.6%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 10.981132075472 g of Protein per 300 calories, which is 19.6% 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 B10.3 mg

24.7%

Thiamine

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.29622641509434 mg of Vitamin B1 per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

15%

Riboflavin

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.19433962264151 mg of Vitamin B2 per 300 calories, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.45 mg

34%

Niacin, nicotinic acid, niacinamide

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 5.4471698113208 mg of Vitamin B3 per 300 calories, which is 34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.43 mg

8.68%

Pantothenic acid

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.43396226415094 mg of Vitamin B5 per 300 calories, which is 8.68% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

14%

Pyridoxine

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.18301886792453 mg of Vitamin B6 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B937.7 μg

9.43%

Folates and Folic Acid

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 37.735849056604 μg of Vitamin B9 per 300 calories, which is 9.43% 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 E0.19 mg

1.26%

Tocopherols and Tocotrienols

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.18867924528302 mg of Vitamin E per 300 calories, which is 1.26% 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

Calcium22.6 mg

2.26%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 22.641509433962 mg of Calcium per 300 calories, which is 2.26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

41.7%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 0.37547169811321 mg of Copper per 300 calories, which is 41.7% 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

39%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 3.1132075471698 mg of Iron per 300 calories, which is 39% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium85 mg

20.2%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 84.905660377358 mg of Magnesium per 300 calories, which is 20.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.95 mg

84.7%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.9471698113208 mg of Manganese per 300 calories, which is 84.7% 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

Phosphorus208 mg

29.6%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 207.54716981132 mg of Phosphorus per 300 calories, which is 29.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium145 mg

4.27%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 145.28301886792 mg of Potassium per 300 calories, which is 4.27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium64.5 μg

117%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 64.528301886792 μg of Selenium per 300 calories, which is 117% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium11.3 mg

0.75%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 11.320754716981 mg of Sodium per 300 calories, which is 0.75% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19.2%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.1132075471698 mg of Zinc per 300 calories, which is 19.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water115 g

3.1%

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 114.56603773585 g of Water per 300 calories, which is 3.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina:

300 calories of Cooked 51% 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.
The product has trace amounts of Vitamin E.

Minerals in 300 calories of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina:

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

Macronutrients in 300 calories of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina:

300 calories of Cooked 51% Whole Wheat Pasta is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
It also 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 Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina with:

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Food Info

Nutrients in 300 calories of Cooked 51% Whole Wheat Pasta

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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