Comparing Nutrients in 14 ounces Oat Flour VS 51% whole wheat Pasta

Macros Ratio

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

Macro Nutrients

	Oat Flour	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	55.3% 1603kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	20% 6.38g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	223% 290g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	14.2% 10.3g	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	1.1% 0.79g	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	% 0.4g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 2g	% 2.4g	g per day for Men 19-50 years
Fiber	68% 25.8g	105% 40g	38g per day for Men 19-50 years
Protein	104% 58g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	85.5% 1.1mg	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	31.8% 127μg	58.5% 234μg	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	18.5% 2.78mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	22% 218mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	188% 1.7mg	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	198% 16mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	387% 8.9mg	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	256% 1794mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	501% 275μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Flour vs 51% whole wheat Pasta:

• Partially Debranned Oat Flour has 1.9 times more Vitamin B1, 4.1 times more Vitamin E and 3.6 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Partially Debranned Oat Flour.

Comparing minerals per 14 ounces for Oat Flour vs 51% whole wheat Pasta:

• Partially Debranned Oat Flour has 2 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Sodium and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2 times more Selenium than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Partially Debranned Oat Flour has 3.4 times more Fat, 4.6 times more Saturated Fat, 2.3 times more Omega 3 and 3.7 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 3.3 times more Sugars and 1.6 times more Fiber than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Partially Debranned Oat Flour as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.