Comparing Nutrients in 100 calories Cooked 51% Whole Wheat Pasta VS Oat Flour

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta: 63g
• Oat Flour: 25g

Partially Debranned Oat Flour has 2.5 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is very high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or Oat Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Oat Flour	15%	20%	65%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Oat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.53% 0.025g	2.24% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4.64% 0.79g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	0.27% 0.2g	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	0.061% 0.044g	0% 0g	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	% 0.044g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.12g	g per day for Men 19-50 years
Fiber	7.6% 2.9g	4.23% 1.6g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Oat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.23% 0.099mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	2.3% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	2.4% 0.031mg	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	3.14% 12.6μg	2% 7.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.063mg	1.16% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Oat Flour	Recommended Dietary Allowance
Calcium	0.75% 7.55mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	12% 0.11mg	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% 1.04mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	8.5% 35.6mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	43.3% 0.99mg	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	9.9% 69mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.77mg	0.31% 4.7mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.057% 2.1g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or Oat Flour?

Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta vs Oat Flour:

• 100 calories of Cooked 51% Whole Wheat Pasta have 2.1 times more Vitamin B2, 5 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oat Flour.
• While 100 kcal of Partially Debranned Oat Flour contain 1.7 times more Vitamin B1 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 100 calories of Oat Flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta vs Oat Flour:

• 100 calories of Cooked 51% Whole Wheat Pasta have 2.6 times more Selenium than Oat Flour.
• While 100 kcal of Partially Debranned Oat Flour contain 1.3 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Oat Flour contain similar levels of Copper, Iron and Zinc per 100 calories.
• 100 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Partially Debranned Oat Flour lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked 51% Whole Wheat Pasta have 1.2 times more Carbohydrate and 1.8 times more Fiber than Oat Flour.
• While 100 kcal of Partially Debranned Oat Flour contain 2.4 times more Fat, 1.5 times more Omega 3 and 2.3 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Oat Flour offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Cooked 51% Whole Wheat Pasta provide inadequate amounts of Omega 3