Comparing Nutrients in 100 calories Wheat flour, white, all-purpose, enriched, calcium-fortified VS Dry Pasta

Weight per 100 calories

• Wheat flour, white, all-purpose, enriched, calcium-fortified: 27.5g
• Dry Pasta: 27g

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

Which food has more nutrients per 100 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Dry Pasta?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.4% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	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	NA	0.041% 0.03g	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	NA	% 0.032g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	1.95% 0.74g	2.27% 0.86g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	6.28% 3.5g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	2.02% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	1.24% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.93% 0.012mg	2.94% 0.038mg	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	12.6% 50.3μg	1.2% 4.85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.11% 0.016mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.022% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Calcium	6.92% 69.2mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	8.66% 0.078mg	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	16% 1.27mg	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	1.44% 6.04mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	8.15% 0.19mg	10.7% 0.25mg	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	4.24% 29.7mg	7.28% 51mg	700mg per day for Men 19-50 years
Potassium	0.86% 29.4mg	1.77% 60mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	0.11% 1.6mg	1500mg per day for Men 19-50 years
Zinc	1.75% 0.19mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0.089% 3.27g	0.072% 2.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Dry Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 8.9 times more Vitamin B1, 8.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 10.4 times more Vitamin B9 than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 3.2 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of Vitamin B5 per 100 kcal.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Dry Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 12.2 times more Calcium and 3.6 times more Iron than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 2 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.

Comparison of macro-nutrients per 100 calories:

Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of macro-nutrients per 100 kcal
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Unenriched Pasta have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.