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Nutrients in 14 ounces of Whole Wheat Pasta

Dry Whole-Wheat Pasta, also known as spaghetti, elbow macaroni, penne, farfalle, lasagna, shells, macaroni product.

Macros Ratio

Protein Fat Carbs
15%
7%
78%
14 oz ▼

Macro Nutrients

Whole Wheat Pasta
Energy1397 kcal
48%
Dry Whole-Wheat Pasta has 1397.06336 kcal of Energy per 14 ounces, which is 48% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat11.6 g
12%
Dry Whole-Wheat Pasta has 11.6289649 g of Fat per 14 ounces, which is 12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.7 g
5.3%
Dry Whole-Wheat Pasta has 1.69870204 g of Saturated Fat per 14 ounces, which is 5.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.28 g
17.4%
Dry Whole-Wheat Pasta has 0.2778251 g of Omega 3 per 14 ounces, which is 17.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 64.2 g
25%
Dry Whole-Wheat Pasta has 4.21897259 g of Omega 6 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dry Whole-Wheat Pasta has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate291 g
224%
Dry Whole-Wheat Pasta has 291.2003941 g of Carbohydrate per 14 ounces, which is 224% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars11 g
15%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dry Whole-Wheat Pasta has 10.8748682 g of Sugars per 14 ounces, which is 15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.2 g
1.64%
≤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 1.190679 g of Fructose per 14 ounces, which is 1.64% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.95 g
%
Dry Whole-Wheat Pasta has 0.9525432 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.7 g
%
Dry Whole-Wheat Pasta has 2.6988724 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber36.5 g
96%
Dry Whole-Wheat Pasta has 36.514156 g of Fiber per 14 ounces, which is 96% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein55 g
98%
Dry Whole-Wheat Pasta has 55.0490591 g of Protein per 14 ounces, which is 98% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Whole Wheat Pasta
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B11.6 mg
135%
Thiamine
Dry Whole-Wheat Pasta has 1.61535451 mg of Vitamin B1 per 14 ounces, which is 135% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.87 mg
66.6%
Riboflavin
Dry Whole-Wheat Pasta has 0.86522674 mg of Vitamin B2 per 14 ounces, which is 66.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B334.5 mg
216%
Niacin, nicotinic acid, niacinamide
Dry Whole-Wheat Pasta has 34.49397063 mg of Vitamin B3 per 14 ounces, which is 216% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.45 mg
69%
Pantothenic acid
Dry Whole-Wheat Pasta has 3.4529691 mg of Vitamin B5 per 14 ounces, which is 69% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.12 mg
86.4%
Pyridoxine
Dry Whole-Wheat Pasta has 1.12320719 mg of Vitamin B6 per 14 ounces, which is 86.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9274 μg
68.5%
Folates and Folic Acid
Dry Whole-Wheat Pasta has 273.85617 μg of Vitamin B9 per 14 ounces, which is 68.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dry Whole-Wheat Pasta has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C
NA
Ascorbic acid
No information available
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dry Whole-Wheat Pasta has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.83 mg
12%
Tocopherols and Tocotrienols
Dry Whole-Wheat Pasta has 1.8257078 mg of Vitamin E per 14 ounces, which is 12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5.56 μg
4.63%
Phytomenadione or phylloquinone
Dry Whole-Wheat Pasta has 5.556502 μg of Vitamin K per 14 ounces, which is 4.63% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Whole Wheat Pasta
Calcium115 mg
11.5%
Dry Whole-Wheat Pasta has 115.09897 mg of Calcium per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.97 mg
219%
Dry Whole-Wheat Pasta has 1.97255821 mg of Copper per 14 ounces, which is 219% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron14.4 mg
180%
Dry Whole-Wheat Pasta has 14.3675266 mg of Iron per 14 ounces, which is 180% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium508 mg
121%
Dry Whole-Wheat Pasta has 508.02304 mg of Magnesium per 14 ounces, which is 121% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese12 mg
515%
Dry Whole-Wheat Pasta has 11.83931819 mg of Manganese per 14 ounces, which is 515% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus1361 mg
194%
Dry Whole-Wheat Pasta has 1361.34299 mg of Phosphorus per 14 ounces, which is 194% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1723 mg
50.7%
Dry Whole-Wheat Pasta has 1722.51562 mg of Potassium per 14 ounces, which is 50.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium308 μg
560%
Dry Whole-Wheat Pasta has 307.988968 μg of Selenium per 14 ounces, which is 560% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium24 mg
1.6%
Dry Whole-Wheat Pasta has 23.81358 mg of Sodium per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc11.8 mg
107%
Dry Whole-Wheat Pasta has 11.7877221 mg of Zinc per 14 ounces, which is 107% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water32.6 g
0.88%
Dry Whole-Wheat Pasta has 32.5849153 g of Water per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Dry Whole-Wheat Pasta:
Minerals in 14 ounces of Dry Whole-Wheat Pasta:
Macronutrients in 14 ounces of Dry Whole-Wheat Pasta:



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