Comparing Nutrients in 14 ounces Semolina VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Semolina	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	49.3% 1429kcal	21.5% 623kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	3.07% 2.22g	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	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	90% 50.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Semolina	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	15% 0.19mg	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	71.4% 286μg	6.95% 27.8μg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	44% 0.4mg	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	61% 4.9mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	55.6% 1.28mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	1.36% 50.3g	6.66% 247g	3700g per day for Men 19-50 years

Nutrient Comparison: Semolina VS Cooked Pasta with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Semolina versus 14 oz of Cooked Pasta with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Semolina vs Cooked Pasta with Salt:

• 14 ounces of Semolina have 14 times more Vitamin B1, 4 times more Vitamin B2, 8.3 times more Vitamin B3, 5.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.3 times more Vitamin B9 than Cooked Pasta with Salt.
• 14 ounces of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Semolina as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Semolina vs Cooked Pasta with Salt:

• 14 ounces of Semolina have 1.9 times more Copper, 2.5 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 4.2 times more Potassium and 2.1 times more Zinc than Cooked Pasta with Salt.
• While 14 oz of Cooked Pasta with Salt contain 131 times more Sodium than Semolina.
• 14 ounces of Cooked Pasta with Salt lack sufficient amounts of Potassium
• Both Semolina as well as Cooked Pasta with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Semolina have 2.3 times more Energy, 1.5 times more Omega 3, 1.3 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Fiber and 2.2 times more Protein than Cooked Pasta with Salt.
• 14 ounces of Cooked Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6