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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	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	123% 1.47mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	58.5% 234μg	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	4.5% 0.67mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: 51% whole wheat Pasta VS Oat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 51% whole wheat Pasta vs Oat Flour:

• 14 ounces of 51% whole wheat Pasta have 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 Oat Flour.
• While 14 oz of Partially Debranned Oat Flour contain 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 .
• 14 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

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

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% whole wheat Pasta have 3.3 times more Sugars and 1.6 times more Fiber than Oat Flour.
• While 14 oz of Partially Debranned Oat Flour contain 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 .
• Both 51% whole wheat Pasta and Oat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.