Comparing Nutrients in 100 calories Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 100 calories

• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 27.6g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 64g

Enriched Bleached 15% Protein White (industrial) Wheat Flour has 2.3 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 - Enriched Bleached 15% Protein White (industrial) Wheat Flour or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat 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	0.4% 0.39g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	NA	32g per day for Men 19-50 years
Omega 3	0.29% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	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	0.011% 0.008g	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	% 0.008g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0.041g	% 0.064g	g per day for Men 19-50 years
Fiber	1.74% 0.66g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	7.56% 4.23g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.36% 0.12mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.96% 0.012mg	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	11.7% 47μg	6.1% 24.4μg	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	0.092% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.083μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.47% 4.7mg	0.71% 7.05mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	17.5% 1.4mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.5mg	6.26% 26.3mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	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	5.05% 35.4mg	8.9% 62mg	700mg per day for Men 19-50 years
Potassium	0.97% 33mg	1.34% 45.5mg	3400mg per day for Men 19-50 years
Selenium	14% 7.76μg	35.8% 19.7μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	0.17% 2.56mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	0.096% 3.55g	1.07% 39.4g	3700g per day for Men 19-50 years

Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Cooked 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Enriched Bleached 15% Protein White (industrial) Wheat Flour or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 100 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.9 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Vitamin B5 and 3.4 times more Vitamin B6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B6
• Both Enriched Bleached 15% Protein White (industrial) Wheat 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 Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.4 times more Iron than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.1 times more Copper, 2.5 times more Magnesium, 4 times more Manganese, 1.8 times more Phosphorus, 2.5 times more Selenium and 2 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat 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 4.4 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber