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

Weight per 100 calories

• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 27.6g
• 51% Whole Wheat Pasta with Enriched Semolina: 27.7g

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

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	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	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0.29% 0.005g	0.92% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	0.84% 0.61g	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	0.076% 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	% 0.008g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 0.041g	% 0.11g	g per day for Men 19-50 years
Fiber	1.74% 0.66g	8.24% 3.13g	38g per day for Men 19-50 years
Protein	7.56% 4.23g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.67% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.36% 0.12mg	3.88% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.96% 0.012mg	5.1% 0.066mg	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	7.9% 31.6μg	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	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.47% 4.7mg	0.69% 6.93mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	17.5% 1.4mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.5mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	25.4% 0.58mg	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	9.97% 70mg	700mg per day for Men 19-50 years
Potassium	0.97% 33mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	14% 7.76μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	0.22% 3.32mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	0.096% 3.55g	0.069% 2.56g	3700g per day for Men 19-50 years

Enriched Bleached 15% Protein White (industrial) Wheat Flour VS 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 51% Whole Wheat Pasta with Enriched Semolina?

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

• 100 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.5 times more Vitamin B9 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.3 times more Vitamin B6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 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 Dry 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 51% Whole Wheat Pasta with Enriched Semolina:

• 100 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.5 times more Iron than 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2 times more Copper, 2.5 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 100 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Potassium
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.7 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and 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
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.