Comparing Nutrients in 1 kilogram Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	53.8% 1560kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	NA	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	573% 745g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	14% 10g	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	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	118% 45g	345% 131g	38g per day for Men 19-50 years
Protein	101% 56.7g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Soft 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	248% 2.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	145% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.6mg	334% 53.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	147% 1.9mg	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	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	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	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	528% 4.75mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	279% 1170mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	1478% 34mg	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	461% 3230mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	116% 3940mg	3400mg per day for Men 19-50 years
Selenium	558% 307μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	269% 29.6mg	11mg per day for Men 19-50 years
Water	16.6% 615g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Soft 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 Whole Soft 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 Whole Soft Wheat Flour:

• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.4 times more Vitamin B9 than Whole Soft Wheat Flour.
• While 1 kg of Soft Wheat Whole Grain Flour contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Soft Wheat Whole Grain 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 Whole Soft Wheat Flour:

• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 2.4 times more Selenium than Whole Soft Wheat Flour.
• While 1 kg of Soft Wheat Whole Grain Flour contains 3 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 3.3 times more Phosphorus, 5.5 times more Potassium and 2.9 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Soft Wheat Whole Grain Flour contains 2.1 times more Energy, 1.3 times more Fat, 2.4 times more Carbohydrate, 2.9 times more Fiber and 1.7 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.