Comparing Nutrients in 1 kilogram Oat Flour VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	139% 4040kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	50.2% 16g	7.47% 2.4g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	187% 32g	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	505% 657g	242% 315g	130g per day for Men 19-50 years
Sugars	11% 8g	11.7% 8.5g	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% 0g	0.97% 0.7g	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	% 1g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 5g	% 2g	g per day for Men 19-50 years
Fiber	171% 65g	121% 46g	38g per day for Men 19-50 years
Protein	262% 147g	104% 58.2g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	577% 6.9mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	74.6% 0.97mg	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	80% 320μg	50% 200μg	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	46.7% 7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	55% 550mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	486% 4.37mg	221% 2mg	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	500% 40mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	1747% 40mg	449% 10.3mg	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	646% 4520mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	618% 340μg	622% 342μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	291% 32mg	102% 11mg	11mg per day for Men 19-50 years
Water	2.3% 85.5g	16.4% 607g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Cooked 51% Whole Wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Oat Flour versus 1 kg of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oat Flour vs Cooked 51% Whole Wheat Pasta:

• 1 kilogram of Oat Flour has 4.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 7 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2 times more Vitamin B3 than Partially Debranned Oat Flour.
• Both Oat Flour and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Oat Flour vs Cooked 51% Whole Wheat Pasta:

• 1 kilogram of Oat Flour has 4.6 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 3.9 times more Manganese, 4.1 times more Phosphorus, 4.8 times more Potassium and 2.9 times more Zinc than Cooked 51% Whole Wheat Pasta.
• Both Oat Flour and Cooked 51% Whole Wheat Pasta contain similar levels of Selenium per one kilogram.
• 1 kilogram of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oat Flour has 2.5 times more Energy, 6.1 times more Fat, 6.7 times more Saturated Fat, 3.7 times more Omega 3, 5.8 times more Omega 6, 2.1 times more Carbohydrate, 1.4 times more Fiber and 2.5 times more Protein than Cooked 51% Whole Wheat Pasta.