Comparing Nutrients in 14 ounces Enriched Semolina VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Energy	49.3% 1429kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	3.94% 1.26g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	223% 290g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	152% 58g	38g per day for Men 19-50 years
Protein	90% 50.3g	93% 52.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.2mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 23.8mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	172% 8.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	123% 1.6mg	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	182% 726μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	247% 2.2mg	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	216% 17.3mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	145% 607mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	722% 16.6mg	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	77% 540mg	182% 1274mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	1.36% 50.3g	1.07% 39.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Whole Triticale Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Semolina versus 14 oz of Whole Triticale Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enriched Semolina vs Whole Triticale Flour:

• 14 ounces of Enriched Semolina have 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Whole Triticale Flour.
• While 14 oz of Whole-grain Triticale Flour contain 3.7 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.5 times more Vitamin E than Enriched Semolina.
• 14 ounces of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Enriched Semolina vs Whole Triticale Flour:

• 14 ounces of Enriched Semolina have 1.7 times more Iron than Whole Triticale Flour.
• While 14 oz of Whole-grain Triticale Flour contain 2.1 times more Calcium, 3 times more Copper, 3.3 times more Magnesium, 6.8 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 2.5 times more Zinc than Enriched Semolina.
• 14 ounces of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Whole-grain Triticale Flour contain 1.4 times more Omega 3, 1.9 times more Omega 6 and 3.7 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Whole Triticale Flour offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.