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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	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	0.76% 0.74g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	2.24% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	15.5% 20g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	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	0.076% 0.055g	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	% 0.055g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.12g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	4.23% 1.6g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	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	8.54% 0.1mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.053mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	2.3% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	4.07% 16.3μg	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	0.31% 0.047mg	1.16% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Calcium	0.75% 7.46mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	11.5% 0.92mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.84% 28.7mg	8.5% 35.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	11.3% 79.3mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	35% 19μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.04mg	0.31% 4.7mg	1500mg per day for Men 19-50 years
Zinc	6.03% 0.66mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.066% 2.44g	0.057% 2.1g	3700g per day for Men 19-50 years

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

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

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

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

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

• 100 calories of 51% whole wheat Pasta have 2.3 times more Selenium than Oat Flour.
• While 100 kcal of Partially Debranned Oat Flour contain 1.6 times more Manganese and 1.4 times more Phosphorus than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour contain similar levels of Copper, Iron, Magnesium, Potassium and Zinc per 100 calories.
• Both Dry 51% whole wheat Pasta with 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 51% whole wheat Pasta have 1.2 times more Carbohydrate and 1.7 times more Fiber than Oat Flour.
• While 100 kcal of Partially Debranned Oat Flour contain 3 times more Fat, 2.1 times more Omega 3 and 3.3 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 3 and Omega 6