Nutrients in 500 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 500 Calories

Whole Wheat Pasta

142g

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

Macros Ratio

Protein Fat Carbs

15%

78%

500 kcal ▼

Macro Nutrients

Whole Wheat Pasta

Energy500 kcal

17.2%

Dry 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

Fat4.16 g

4.3%

Dry Whole-Wheat Pasta has 4.1619318181818 g of Fat per 500 calories, which is 4.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.61 g

1.9%

Dry Whole-Wheat Pasta has 0.60795454545455 g of Saturated Fat per 500 calories, which is 1.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.099 g

6.2%

Dry Whole-Wheat Pasta has 0.099431818181818 g of Omega 3 per 500 calories, which is 6.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.5 g

8.9%

Dry Whole-Wheat Pasta has 1.5099431818182 g of Omega 6 per 500 calories, which is 8.9% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate104 g

80%

Dry Whole-Wheat Pasta has 104.21875 g of Carbohydrate per 500 calories, which is 80% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.9 g

5.37%

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

Dry Whole-Wheat Pasta has 3.8920454545455 g of Sugars per 500 calories, which is 5.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.43 g

0.59%

≤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 0.42613636363636 g of Fructose per 500 calories, which is 0.59% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.34 g

Dry Whole-Wheat Pasta has 0.34090909090909 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.97 g

Dry Whole-Wheat Pasta has 0.96590909090909 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%

Dry Whole-Wheat Pasta has 13.068181818182 g of Fiber per 500 calories, which is 34.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19.7 g

35%

Dry Whole-Wheat Pasta has 19.701704545455 g of Protein per 500 calories, which is 35% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Whole Wheat Pasta

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.58 mg

48%

Thiamine

Dry Whole-Wheat Pasta has 0.578125 mg of Vitamin B1 per 500 calories, which is 48% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.31 mg

24%

Riboflavin

Dry Whole-Wheat Pasta has 0.30965909090909 mg of Vitamin B2 per 500 calories, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B312.3 mg

77%

Niacin, nicotinic acid, niacinamide

Dry Whole-Wheat Pasta has 12.345170454545 mg of Vitamin B3 per 500 calories, which is 77% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.24 mg

24.7%

Pantothenic acid

Dry Whole-Wheat Pasta has 1.2357954545455 mg of Vitamin B5 per 500 calories, which is 24.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.4 mg

31%

Pyridoxine

Dry Whole-Wheat Pasta has 0.40198863636364 mg of Vitamin B6 per 500 calories, which is 31% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B998 μg

24.5%

Folates and Folic Acid

Dry Whole-Wheat Pasta has 98.011363636364 μg of Vitamin B9 per 500 calories, which is 24.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C

Ascorbic acid

No information available

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry 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
Buy Vegan Vitamin D

Vitamin E0.65 mg

4.36%

Tocopherols and Tocotrienols

Dry Whole-Wheat Pasta has 0.65340909090909 mg of Vitamin E per 500 calories, which is 4.36% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2 μg

1.66%

Phytomenadione or phylloquinone

Dry Whole-Wheat Pasta has 1.9886363636364 μg of Vitamin K per 500 calories, which is 1.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Whole Wheat Pasta

Calcium41 mg

4.1%

Dry Whole-Wheat Pasta has 41.193181818182 mg of Calcium per 500 calories, which is 4.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.71 mg

78.4%

Dry Whole-Wheat Pasta has 0.70596590909091 mg of Copper per 500 calories, which is 78.4% 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

Iron5.14 mg

64.3%

Dry Whole-Wheat Pasta has 5.1420454545455 mg of Iron per 500 calories, which is 64.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium182 mg

43.3%

Dry Whole-Wheat Pasta has 181.81818181818 mg of Magnesium per 500 calories, which is 43.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.24 mg

184%

Dry Whole-Wheat Pasta has 4.2372159090909 mg of Manganese per 500 calories, which is 184% 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

Phosphorus487 mg

69.6%

Dry Whole-Wheat Pasta has 487.21590909091 mg of Phosphorus per 500 calories, which is 69.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium616 mg

18%

Dry Whole-Wheat Pasta has 616.47727272727 mg of Potassium per 500 calories, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium110 μg

200%

Dry Whole-Wheat Pasta has 110.22727272727 μg of Selenium per 500 calories, which is 200% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.52 mg

0.57%

Dry Whole-Wheat Pasta has 8.5227272727273 mg of Sodium per 500 calories, which is 0.57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.2 mg

38.4%

Dry Whole-Wheat Pasta has 4.21875 mg of Zinc per 500 calories, which is 38.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water11.7 g

0.32%

Dry Whole-Wheat Pasta has 11.661931818182 g of Water per 500 calories, which is 0.32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dry Whole-Wheat Pasta:

500 calories of Whole Wheat Pasta is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has some Vitamin E.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Dry Whole-Wheat Pasta:

500 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 500 calories of Dry Whole-Wheat Pasta:

500 calories of 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 6.
This cereal has some Fat, Omega 3 and Sugars.
While 500 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 500 calories of Whole Wheat Pasta

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dry Whole-Wheat Pasta with: