Comparing Nutrients in 5 ounces Enriched PastaVS Whole Wheat Pasta

Macros Ratio

Protein Fat Carbs

Enriched Pasta

14%

82%

Whole Wheat Pasta

15%

78%

5 oz ▼

Macro Nutrients

Enriched Pastavs Whole Wheat Pasta

18%526kcal

Energy

17.2%499kcal

526 kcalvs499 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.14g

Fat

4.3%4.15g

2.14 gvs4.15 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.23%0.39g

Saturated Fat

1.9%0.61g

0.39 gvs0.61 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.13%0.034g

Omega 3

6.2%0.099g

0.034 gvs0.099 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.5%0.77g

Omega 6

8.86%1.5g

0.77 gvs1.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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81.4%106g

Carbohydrate

80%104g

106 gvs104 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.22%3.8g

Sugars

5.36%3.9g

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

3.8 gvs3.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.22%0.16g

Fructose

0.59%0.43g

≤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]

0.16 gvs0.43 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.17g

Glucose

%0.34g

0.17 gvs0.34 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.68g

Sucrose

%0.96g

0.68 gvs0.96 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.54g

Fiber

34.3%13g

4.54 gvs13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33%18.5g

Protein

35%19.7g

18.5 gvs19.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Enriched Pastavs Whole Wheat Pasta

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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105%1.26mg

Vitamin B1

48%0.58mg

Thiamine

1.26 mgvs0.58 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43.6%0.57mg

Vitamin B2

23.8%0.31mg

Riboflavin

0.57 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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63.6%10mg

Vitamin B3

77%12.3mg

Niacin, nicotinic acid, niacinamide

10 mgvs12.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.2%0.61mg

Vitamin B5

24.7%1.23mg

Pantothenic acid

0.61 mgvs1.23 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.5%0.2mg

Vitamin B6

31%0.4mg

Pyridoxine

0.2 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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84%336μg

Vitamin B9

24.5%98μg

Folates and Folic Acid

336 μgvs98 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.04%0.16mg

Vitamin E

4.35%0.65mg

Tocopherols and Tocotrienols

0.16 mgvs0.65 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.12%0.14μg

Vitamin K

1.65%2μg

Phytomenadione or phylloquinone

0.14 μgvs2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Enriched Pastavs Whole Wheat Pasta

2.98%29.8mg

Calcium

4.1%41mg

29.8 mgvs41 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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45.5%0.41mg

Copper

78.3%0.7mg

0.41 mgvs0.7 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.64%25.5μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

25.5 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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58.5%4.68mg

Iron

64%5.13mg

4.68 mgvs5.13 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%75mg

Magnesium

43%181mg

75 mgvs181 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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56.5%1.3mg

Manganese

184%4.23mg

1.3 mgvs4.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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38.3%268mg

Phosphorus

69.5%486mg

268 mgvs486 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.3%316mg

Potassium

18%615mg

316 mgvs615 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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163%89.6μg

Selenium

200%110μg

89.6 μgvs110 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.57%8.5mg

Sodium

0.57%8.5mg

8.5 mgvs8.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg

Zinc

38.3%4.2mg

2 mgvs4.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14g

Water

0.31%11.6g

14 gvs11.6 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Enriched Pasta vs Whole Wheat Pasta:

Dry Enriched Pasta has 2.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.4 times more Vitamin B9 than Dry Whole-Wheat Pasta.
While Dry Whole-Wheat Pasta contains 2 times more Vitamin B5, 2 times more Vitamin B6, 4.2 times more Vitamin E and 14 times more Vitamin K than Dry Enriched Pasta.
Both Dry Enriched Pasta and Dry Whole-Wheat Pasta have similar amounts of Vitamin B3 per 5 oz.
Both Dry Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Enriched Pasta vs Whole Wheat Pasta:

Dry Whole-Wheat Pasta contains 1.4 times more Calcium, 1.7 times more Copper, 2.4 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Dry Enriched Pasta.
Both Dry Enriched Pasta and Dry Whole-Wheat Pasta have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Dry Whole-Wheat Pasta contains 1.9 times more Fat, 1.5 times more Saturated Fat, 2.9 times more Omega 3, 2 times more Omega 6 and 2.9 times more Fiber than Dry Enriched Pasta.
Both Dry Enriched Pasta and Dry Whole-Wheat Pasta have similar amounts of Energy, Carbohydrate, Sugars and Protein per 5 oz.
Both Dry Enriched Pasta as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Enriched PastaVS Cooked Enriched PastaWhole Wheat PastaVS Cooked Enriched PastaEnriched PastaVS Cooked Whole-wheat PastaWhole Wheat PastaVS Cooked Whole-wheat Pasta

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Comparing Nutrients in 5 ounces Enriched PastaVS Whole Wheat Pasta

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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