Comparing Nutrients in 14 ounces Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	49.5% 1437kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	6.06% 5.87g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	NA	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	94% 123g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	3.56% 2.58g	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	0.16% 0.12g	0.38% 0.28g	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	% 0.12g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	47% 18g	38g per day for Men 19-50 years
Protein	109% 61g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.92mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	20% 0.26mg	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	169% 675μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	79.4% 0.71mg	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	251% 20mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	170% 3.9mg	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	72.6% 508mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	1.38% 51g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Bleached 15% Protein White (industrial) Wheat Flour versus 14 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.5 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Vitamin B6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.2 times more Iron, 1.3 times more Phosphorus and 1.7 times more Potassium than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Manganese than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Copper, Magnesium, Selenium and Zinc per 14 ounces.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 2.3 times more Energy, 2.3 times more Carbohydrate and 2.7 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.9 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.