Comparing Nutrients in 100 calories Millet Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 100 calories

• Millet Flour: 26g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 64g

Millet Flour has 2.4 times more energy per 100g than Cooked 51% Whole Wheat Pasta with Enriched Semolina. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having above average energy density.

Discover which food has more nutrients per 100 calories - Millet Flour or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	3.93% 0.67g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	0.57% 0.42g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.062% 0.045g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.33g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0.064g	g per day for Men 19-50 years
Fiber	2.4% 0.92g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9% 0.11mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.47% 0.019mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.85% 1.58mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.65% 0.33mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	6.1% 24.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.029mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.21μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.37% 3.66mg	0.71% 7.05mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.03mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	6.26% 26.3mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	27.5% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.7% 74.6mg	8.9% 62mg	700mg per day for Men 19-50 years
Potassium	1.72% 58.6mg	1.34% 45.5mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.56μg	35.8% 19.7μg	55μg per day for Men 19-50 years
Sodium	0.07% 1.05mg	0.17% 2.56mg	1500mg per day for Men 19-50 years
Zinc	6.26% 0.69mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	1.07% 39.4g	3700g per day for Men 19-50 years

Millet Flour VS Cooked 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Millet Flour or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 100 calories of Millet Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 calories of Millet Flour have 2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.5 times more Vitamin B2 and 2.2 times more Vitamin B9 than Millet flour.
• Both Millet Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
• 100 calories of Millet Flour have insufficient amounts of Vitamin B2
• Both Millet flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Millet Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 calories of Millet Flour have 1.2 times more Copper than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.4 times more Manganese and 2.3 times more Selenium than Millet flour.
• Both Millet Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 100 calories.
• Both Millet flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 3.1 times more Fiber and 1.3 times more Protein than Millet flour.
• Both Millet Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 100 calories.