Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	21.4% 619kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.87g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	NA	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	16.2% 2.76g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	213% 277g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	5.04% 3.65g	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	0.38% 0.28g	0.16% 0.12g	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	% 0.28g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.6g	g per day for Men 19-50 years
Fiber	47% 18g	25% 9.53g	38g per day for Men 19-50 years
Protein	40% 22.5g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.5mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13.7% 0.18mg	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	37.7% 151μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	86% 0.77mg	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	78.4% 6.27mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	98% 2.26mg	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	55% 385mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	222% 122μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	6.6% 244g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 1.6 times more Vitamin B5 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B1 per 14 ounces.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.3 times more Iron and 1.7 times more Manganese than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 1.3 times more Phosphorus and 1.7 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain similar levels of Copper, Magnesium, Selenium and Zinc per 14 ounces.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.9 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 2.3 times more Energy, 2.3 times more Carbohydrate and 2.7 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.