Nutrients in 500 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 500 Calories

Cooked Whole-wheat Pasta

336g

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

Macros Ratio

Protein Fat Carbs

15%

10%

75%

500 kcal ▼

Macro Nutrients

Cooked Whole-wheat Pasta

Energy500 kcal

17.2%

Cooked Whole-wheat Pasta has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.74 g

5.9%

Cooked Whole-wheat Pasta has 5.738255033557 g of Fat per 500 calories, which is 5.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.82 g

2.55%

Cooked Whole-wheat Pasta has 0.81543624161074 g of Saturated Fat per 500 calories, which is 2.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.55%

Cooked Whole-wheat Pasta has 0.12080536912752 g of Omega 3 per 500 calories, which is 7.55% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.8 g

10.6%

Cooked Whole-wheat Pasta has 1.8053691275168 g of Omega 6 per 500 calories, which is 10.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate101 g

77.6%

Cooked Whole-wheat Pasta has 100.90604026846 g of Carbohydrate per 500 calories, which is 77.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.5 g

3.47%

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

Cooked Whole-wheat Pasta has 2.5167785234899 g of Sugars per 500 calories, which is 3.47% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.23 g

0.32%

≤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 0.23489932885906 g of Fructose per 500 calories, which is 0.32% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.23 g

Cooked Whole-wheat Pasta has 0.23489932885906 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.67 g

Cooked Whole-wheat Pasta has 0.67114093959732 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13 g

34.4%

Cooked Whole-wheat Pasta has 13.087248322148 g of Fiber per 500 calories, which is 34.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20 g

36%

Cooked Whole-wheat Pasta has 20.10067114094 g of Protein per 500 calories, which is 36% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg

43.6%

Thiamine

Cooked Whole-wheat Pasta has 0.52348993288591 mg of Vitamin B1 per 500 calories, which is 43.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.33 mg

25.6%

Riboflavin

Cooked Whole-wheat Pasta has 0.33221476510067 mg of Vitamin B2 per 500 calories, which is 25.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.5 mg

65.6%

Niacin, nicotinic acid, niacinamide

Cooked Whole-wheat Pasta has 10.489932885906 mg of Vitamin B3 per 500 calories, which is 65.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.9 mg

18%

Pantothenic acid

Cooked Whole-wheat Pasta has 0.8993288590604 mg of Vitamin B5 per 500 calories, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.31 mg

24%

Pyridoxine

Cooked Whole-wheat Pasta has 0.31208053691275 mg of Vitamin B6 per 500 calories, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B970.5 μg

17.6%

Folates and Folic Acid

Cooked Whole-wheat Pasta has 70.469798657718 μg of Vitamin B9 per 500 calories, which is 17.6% 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 500 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 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.77 mg

5.15%

Tocopherols and Tocotrienols

Cooked Whole-wheat Pasta has 0.77181208053691 mg of Vitamin E per 500 calories, which is 5.15% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2 μg

1.68%

Phytomenadione or phylloquinone

Cooked Whole-wheat Pasta has 2.0134228187919 μg of Vitamin K per 500 calories, which is 1.68% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Whole-wheat Pasta

Calcium43.6 mg

4.36%

Cooked Whole-wheat Pasta has 43.624161073826 mg of Calcium per 500 calories, which is 4.36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.76 mg

84%

Cooked Whole-wheat Pasta has 0.75503355704698 mg of Copper per 500 calories, which is 84% 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

Iron5.77 mg

72%

Cooked Whole-wheat Pasta has 5.7718120805369 mg of Iron per 500 calories, which is 72% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium181 mg

43%

Cooked Whole-wheat Pasta has 181.20805369128 mg of Magnesium per 500 calories, which is 43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.43 mg

193%

Cooked Whole-wheat Pasta has 4.4328859060403 mg of Manganese per 500 calories, which is 193% 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

Phosphorus426 mg

61%

Cooked Whole-wheat Pasta has 426.1744966443 mg of Phosphorus per 500 calories, which is 61% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium322 mg

9.47%

Cooked Whole-wheat Pasta has 322.14765100671 mg of Potassium per 500 calories, which is 9.47% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium122 μg

221%

Cooked Whole-wheat Pasta has 121.81208053691 μg of Selenium per 500 calories, which is 221% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium13.4 mg

0.89%

Cooked Whole-wheat Pasta has 13.422818791946 mg of Sodium per 500 calories, which is 0.89% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.5 mg

41%

Cooked Whole-wheat Pasta has 4.496644295302 mg of Zinc per 500 calories, which is 41% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water207 g

5.6%

Cooked Whole-wheat Pasta has 207.38255033557 g of Water per 500 calories, which is 5.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Whole-wheat Pasta:

500 calories of Cooked 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.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Cooked Whole-wheat Pasta:

500 calories of Cooked Whole-wheat Pasta has outstanding amounts of Copper, Manganese and Selenium.
It is an excellent source of Iron, 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 500 calories of Cooked Whole-wheat Pasta:

500 calories of Cooked Whole-wheat Pasta is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3 and Omega 6.
It also has some Fat, 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 500 calories of Cooked Whole-wheat Pasta

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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