Nutrients in 100 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 100 Calories

Whole Wheat Pasta

28.4g

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

Macros Ratio

Protein Fat Carbs

15%

78%

100 kcal ▼

Macro Nutrients

Whole Wheat Pasta

Energy100 kcal

3.45%

Dry Whole-Wheat Pasta has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.83 g

0.86%

Dry Whole-Wheat Pasta has 0.83238636363636 g of Fat per 100 calories, which is 0.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.38%

Dry Whole-Wheat Pasta has 0.12159090909091 g of Saturated Fat per 100 calories, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.02 g

1.24%

Dry Whole-Wheat Pasta has 0.019886363636364 g of Omega 3 per 100 calories, which is 1.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.3 g

1.78%

Dry Whole-Wheat Pasta has 0.30198863636364 g of Omega 6 per 100 calories, which is 1.78% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21 g

16%

Dry Whole-Wheat Pasta has 20.84375 g of Carbohydrate per 100 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.78 g

1.07%

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

Dry Whole-Wheat Pasta has 0.77840909090909 g of Sugars per 100 calories, which is 1.07% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.085 g

0.12%

≤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 0.085227272727273 g of Fructose per 100 calories, which is 0.12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.068 g

Dry Whole-Wheat Pasta has 0.068181818181818 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.19 g

Dry Whole-Wheat Pasta has 0.19318181818182 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.6 g

6.88%

Dry Whole-Wheat Pasta has 2.6136363636364 g of Fiber per 100 calories, which is 6.88% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.94 g

7.04%

Dry Whole-Wheat Pasta has 3.9403409090909 g of Protein per 100 calories, which is 7.04% 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 B10.12 mg

9.64%

Thiamine

Dry Whole-Wheat Pasta has 0.115625 mg of Vitamin B1 per 100 calories, which is 9.64% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.062 mg

4.76%

Riboflavin

Dry Whole-Wheat Pasta has 0.061931818181818 mg of Vitamin B2 per 100 calories, which is 4.76% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.47 mg

15.4%

Niacin, nicotinic acid, niacinamide

Dry Whole-Wheat Pasta has 2.4690340909091 mg of Vitamin B3 per 100 calories, which is 15.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.25 mg

4.94%

Pantothenic acid

Dry Whole-Wheat Pasta has 0.24715909090909 mg of Vitamin B5 per 100 calories, which is 4.94% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.08 mg

6.2%

Pyridoxine

Dry Whole-Wheat Pasta has 0.080397727272727 mg of Vitamin B6 per 100 calories, which is 6.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B919.6 μg

4.9%

Folates and Folic Acid

Dry Whole-Wheat Pasta has 19.602272727273 μg of Vitamin B9 per 100 calories, which is 4.9% 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 100 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.13 mg

0.87%

Tocopherols and Tocotrienols

Dry Whole-Wheat Pasta has 0.13068181818182 mg of Vitamin E per 100 calories, which is 0.87% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.4 μg

0.33%

Phytomenadione or phylloquinone

Dry Whole-Wheat Pasta has 0.39772727272727 μg of Vitamin K per 100 calories, which is 0.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Whole Wheat Pasta

Calcium8.24 mg

0.82%

Dry Whole-Wheat Pasta has 8.2386363636364 mg of Calcium per 100 calories, which is 0.82% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.14 mg

15.7%

Dry Whole-Wheat Pasta has 0.14119318181818 mg of Copper per 100 calories, which is 15.7% 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

Iron1.03 mg

13%

Dry Whole-Wheat Pasta has 1.0284090909091 mg of Iron per 100 calories, which is 13% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium36.4 mg

8.66%

Dry Whole-Wheat Pasta has 36.363636363636 mg of Magnesium per 100 calories, which is 8.66% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.85 mg

37%

Dry Whole-Wheat Pasta has 0.84744318181818 mg of Manganese per 100 calories, which is 37% 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

Phosphorus97 mg

14%

Dry Whole-Wheat Pasta has 97.443181818182 mg of Phosphorus per 100 calories, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium123 mg

3.63%

Dry Whole-Wheat Pasta has 123.29545454545 mg of Potassium per 100 calories, which is 3.63% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium22 μg

40%

Dry Whole-Wheat Pasta has 22.045454545455 μg of Selenium per 100 calories, which is 40% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.7 mg

0.11%

Dry Whole-Wheat Pasta has 1.7045454545455 mg of Sodium per 100 calories, which is 0.11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.84 mg

7.67%

Dry Whole-Wheat Pasta has 0.84375 mg of Zinc per 100 calories, which is 7.67% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.33 g

0.063%

Dry Whole-Wheat Pasta has 2.3323863636364 g of Water per 100 calories, which is 0.063% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Dry Whole-Wheat Pasta:

100 calories of Whole Wheat Pasta has a good amount of Vitamin B1 and Vitamin B3.
It has some Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin E, it has no Vitamin B12, Vitamin D and Vitamin K.

Minerals in 100 calories of Dry Whole-Wheat Pasta:

100 calories of Whole Wheat Pasta is an excellent source of Manganese and Selenium.
It has a good amount of Copper, Iron, Magnesium, Phosphorus and Zinc.
It also has some Potassium.
While 100 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 calories of Dry Whole-Wheat Pasta:

100 calories of Whole Wheat Pasta has a good amount of Carbohydrate and Protein.
It has some Fiber.
While 100 calories of product has trace amounts of Fat, Omega 3, Omega 6 and Sugars, it has no Saturated Fat, 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 100 calories of Whole Wheat Pasta

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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