Comparing Nutrients in 14 ounces Semolina VS Enriched Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Enriched Wheat Flour	12%	2%	86%

Macro Nutrients

	Semolina	Enriched Wheat Flour	Recommended Dietary Allowance
Energy	49.3% 1429kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	90% 50.3g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Semolina	Enriched Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	13.4% 0.17mg	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	182% 726μg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	63.5% 0.57mg	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	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	244% 110μg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	245% 135μg	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	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	1.36% 50.3g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Semolina VS Enriched Wheat Flour per 14 oz

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

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

• 14 ounces of Semolina have 1.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Enriched Wheat Flour.
• While 14 oz of Unbleached Enriched All-purpose White Wheat Flour contain 2.8 times more Vitamin B1, 6.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.5 times more Vitamin B9 than Semolina.
• Both Semolina as well as Unbleached Enriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Semolina vs Enriched Wheat Flour:

• 14 ounces of Semolina have 1.3 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Enriched Wheat Flour.
• While 14 oz of Unbleached Enriched All-purpose White Wheat Flour contain 3.8 times more Iron than Semolina.
• Both Semolina and Enriched Wheat Flour contain similar levels of Manganese per 14 ounces.
• Both Semolina as well as Unbleached Enriched All-purpose White Wheat Flour lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Semolina have 1.7 times more Omega 3, 1.4 times more Fiber and 1.2 times more Protein than Enriched Wheat Flour.
• Both Semolina and Enriched Wheat Flour offer comparable quantities of Energy, Omega 6 and Carbohydrate per 14 ounces.
• 14 ounces of Enriched Wheat Flour provide inadequate amounts of Omega 3