Comparing Nutrients in 14 ounces Semolina VS Wheat Flour

Macros Ratio

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

Macro Nutrients

	Semolina	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	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	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	31% 4.96mg	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	25.8% 103μg	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	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	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	58% 4.64mg	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	376% 169μg	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

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

• Semolina has 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Unenriched All-purpose White Wheat Flour.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Semolina vs Wheat Flour:

• Semolina has 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 Unenriched All-purpose White Wheat Flour.
• Both Semolina and Unenriched All-purpose White Wheat Flour have similar amounts of Calcium, Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Semolina has 1.7 times more Omega 3, 1.4 times more Fiber and 1.2 times more Protein than Unenriched All-purpose White Wheat Flour.
• Both Semolina and Unenriched All-purpose White Wheat Flour have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 14 oz.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.