Comparing Nutrients in 14 ounces Enriched Semolina VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	49.3% 1429kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	7.86% 7.62g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	208% 270g	130g per day for Men 19-50 years
Sugars	NA	2.24% 1.63g	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	127% 48.4g	38g per day for Men 19-50 years
Protein	90% 50.3g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Hard Red Spring Wheat	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 23.8mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	103% 1.33mg	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	42.7% 171μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	181% 1.63mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	700% 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	77% 540mg	188% 1318mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	510% 281μg	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	100% 11mg	11mg per day for Men 19-50 years
Water	1.36% 50.3g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Hard Red Spring Wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Semolina versus 14 oz of Hard Red Spring Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enriched Semolina vs Hard Red Spring Wheat:

• 14 ounces of Enriched Semolina have 1.6 times more Vitamin B1, 5.2 times more Vitamin B2 and 4.3 times more Vitamin B9 than Hard Red Spring Wheat.
• While 14 oz of Hard Red Spring Wheat contain 1.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.9 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina and Hard Red Spring Wheat provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Hard Red Spring Wheat 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 Hard Red Spring Wheat:

• 14 ounces of Enriched Semolina have 1.2 times more Iron and 1.3 times more Selenium than Hard Red Spring Wheat.
• While 14 oz of Hard Red Spring Wheat contain 1.5 times more Calcium, 2.2 times more Copper, 2.6 times more Magnesium, 6.6 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 2.6 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 Hard Red Spring Wheat contain 1.8 times more Omega 6 and 3.1 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Hard Red Spring Wheat offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 14 ounces.