Comparing Nutrients in 14 ounces Wheat flour, white, all-purpose, enriched, calcium-fortified VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Energy	50% 1445kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	6.18% 6g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	0.6% 0.44g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	73.2% 41g	92% 51.8g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.1mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	43.4% 0.56mg	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	18% 71.4μg	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	1.6% 0.24mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Calcium	100% 1000mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	127% 1.15mg	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	230% 18.4mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	158% 3.64mg	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	61.2% 429mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	NA	456% 251μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.06% 39.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Dry Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 8.7 times more Vitamin B1, 8.2 times more Vitamin B2, 3.5 times more Vitamin B3 and 10.2 times more Vitamin B9 than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 3.2 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of Vitamin B5 per 14 oz.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Dry Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 12 times more Calcium and 3.6 times more Iron than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 2 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 2 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.

Comparison of macro-nutrients per 14 ounces:

• Dry Unenriched Pasta contains 1.5 times more Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 14 oz.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Unenriched Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.