Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Oat Flour	15%	20%	65%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Oat Flour	Recommended Dietary Allowance
Energy	21.8% 631kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	20% 6.38g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	74.4% 12.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	201% 261g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	4.38% 3.18g	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% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 2g	g per day for Men 19-50 years
Fiber	48% 18.3g	68% 25.8g	38g per day for Men 19-50 years
Protein	41.2% 23g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Oat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	38% 0.5mg	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	20% 79.4μg	31.8% 127μg	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	2.65% 0.4mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Oat Flour	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	193% 1.73mg	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	82% 6.55mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	694% 16mg	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	62.4% 437mg	256% 1794mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	43.3% 1472mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	6.5% 241g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta VS Oat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked 51% Whole Wheat Pasta versus 14 oz of Oat 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 vs Oat Flour:

• 14 ounces of Cooked 51% Whole Wheat Pasta have 2 times more Vitamin B3 than Oat Flour.
• While 14 oz of Partially Debranned Oat Flour contain 4.4 times more Vitamin B1, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 7 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Oat Flour provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta vs Oat Flour:

• 14 oz of Partially Debranned Oat Flour contain 4.6 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 3.9 times more Manganese, 4.1 times more Phosphorus, 4.8 times more Potassium and 2.9 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Oat Flour contain similar levels of Selenium per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Partially Debranned Oat Flour contain 2.5 times more Energy, 6.1 times more Fat, 6.7 times more Saturated Fat, 3.7 times more Omega 3, 5.8 times more Omega 6, 2.1 times more Carbohydrate, 1.4 times more Fiber and 2.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.