Comparing Nutrients in 100 calories Oat Flour VS 51% whole wheat Pasta

Weight per 100 calories

• Oat Flour: 25g
• 51% whole wheat Pasta: 27.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Oat Flour or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Oat Flour	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	2.24% 0.036g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	15.5% 20g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	0.99% 0.72g	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	0.076% 0.055g	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	% 0.025g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0.17g	g per day for Men 19-50 years
Fiber	4.23% 1.6g	7.34% 2.8g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	8.54% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	4.1% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.36mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	5.95% 0.077mg	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% 7.92μg	4.07% 16.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.16% 0.17mg	0.31% 0.047mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	0.75% 7.46mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	12.4% 0.99mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.6mg	6.84% 28.7mg	420mg per day for Men 19-50 years
Manganese	43.3% 0.99mg	27% 0.62mg	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	16% 112mg	11.3% 79.3mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	35% 19μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.7mg	0.2% 3.04mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.066% 2.44g	3700g per day for Men 19-50 years

Oat Flour VS 51% Whole Wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oat Flour or 51% whole wheat Pasta?

Lets compare vitamin content per 100 calories of Oat Flour vs 51% whole wheat Pasta:

• 100 calories of Oat Flour have 1.7 times more Vitamin B1 than 51% whole wheat Pasta.
• While 100 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.7 times more Vitamin B2, 6 times more Vitamin B3, 4.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Partially Debranned Oat Flour.
• 100 calories of Oat Flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Partially Debranned Oat Flour as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oat Flour vs 51% whole wheat Pasta:

• 100 calories of Oat Flour have 1.2 times more Magnesium, 1.6 times more Manganese and 1.4 times more Phosphorus than 51% whole wheat Pasta.
• While 100 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.3 times more Selenium than Partially Debranned Oat Flour.
• Both Oat Flour and 51% whole wheat Pasta contain similar levels of Copper, Iron, Potassium and Zinc per 100 calories.
• Both Partially Debranned Oat Flour as well as Dry 51% whole wheat Pasta with Unenriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oat Flour have 3 times more Fat, 2.1 times more Omega 3 and 3.3 times more Omega 6 than 51% whole wheat Pasta.
• While 100 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.7 times more Fiber than Partially Debranned Oat Flour.
• Both Oat Flour and 51% whole wheat Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 3 and Omega 6