Comparing Nutrients in 1 kilogram Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	53.8% 1560kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	NA	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	NA	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	41% 6.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	538% 699g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	12.7% 9.2g	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	0.97% 0.7g	0.41% 0.3g	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	% 0.7g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 1g	% 1.5g	g per day for Men 19-50 years
Fiber	118% 45g	63% 24g	38g per day for Men 19-50 years
Protein	101% 56.7g	274% 153g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	85.4% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	34.6% 0.45mg	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	95% 380μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	11% 110mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	217% 1.95mg	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	198% 16mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	247% 5.7mg	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	139% 970mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	558% 307μg	511% 281μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	16.6% 615g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 1 kg of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 kg of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 1.6 times more Vitamin B5 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B1 per one kilogram.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.3 times more Iron and 1.7 times more Manganese than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 kg of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 1.3 times more Phosphorus and 1.7 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain similar levels of Copper, Magnesium, Selenium and Zinc per one kilogram.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.9 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 kg of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.3 times more Energy, 2.3 times more Carbohydrate and 2.7 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.