Comparing Nutrients in 14 ounces Millet Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	52.3% 1516kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	6.06% 5.87g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	NA	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	94% 123g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	3.56% 2.58g	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% 0g	0.38% 0.28g	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	% 5g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.4g	g per day for Men 19-50 years
Fiber	36.6% 14g	47% 18g	38g per day for Men 19-50 years
Protein	76% 42.7g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	20% 0.26mg	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	41.7% 167μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	79.4% 0.71mg	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	195% 15.6mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	170% 3.9mg	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	162% 1131mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of Millet Flour versus 14 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Millet Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Millet Flour have 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 4.9 times more Vitamin B5 and 5.7 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.8 times more Vitamin B2 than Millet flour.
• Both Millet Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B9 per 14 ounces.
• Both Millet flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Millet Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Millet Flour have 3 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 2.9 times more Phosphorus, 3.2 times more Potassium and 2.6 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• Both Millet Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Manganese and Selenium per 14 ounces.
• Both Millet flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Millet Flour have 2.4 times more Energy, 2.9 times more Fat, 2.4 times more Carbohydrate, 2.6 times more Sugars and 1.9 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.3 times more Fiber than Millet flour.