Comparing Nutrients in 1 kilogram Cooked Pasta with Salt VS Semolina

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Semolina	14%	3%	83%

Macro Nutrients

	Cooked Pasta with Salt	Semolina	Recommended Dietary Allowance
Energy	54% 1570kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	23% 3.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 306g	560% 728g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	NA	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	0.41% 0.3g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	103% 39g	38g per day for Men 19-50 years
Protein	104% 58g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Semolina	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	79.2% 1.03mg	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	17.5% 70μg	180% 720μg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Semolina	Recommended Dietary Allowance
Calcium	7% 70mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	210% 1.9mg	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	62.5% 5mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	269% 6.2mg	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	83% 580mg	194% 1360mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	NA	55μg per day for Men 19-50 years
Sodium	87.3% 1310mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	16.8% 621g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta with Salt VS Semolina per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Pasta with Salt versus 1 kg of Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Pasta with Salt vs Semolina:

• 1 kg of Semolina contains 14 times more Vitamin B1, 4 times more Vitamin B2, 8.3 times more Vitamin B3, 5.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.3 times more Vitamin B9 than Cooked Pasta with Salt.
• 1 kilogram of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta with Salt as well as Semolina have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Pasta with Salt vs Semolina:

• 1 kilogram of Cooked Pasta with Salt has 131 times more Sodium than Semolina.
• While 1 kg of Semolina contains 1.9 times more Copper, 2.5 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 4.2 times more Potassium and 2.1 times more Zinc than Cooked Pasta with Salt.
• 1 kilogram of Cooked Pasta with Salt lack sufficient amounts of Potassium
• Both Cooked Pasta with Salt as well as Semolina lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Semolina contains 2.3 times more Energy, 1.5 times more Omega 3, 1.3 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Fiber and 2.2 times more Protein than Cooked Pasta with Salt.
• 1 kilogram of Cooked Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6