Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Oat Flour	15%	20%	65%

Macro Nutrients

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Energy	125% 3620kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	50.2% 16g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	187% 32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	505% 657g	130g per day for Men 19-50 years
Sugars	36% 26g	11% 8g	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	2.76% 2g	0% 0g	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	% 2g	% 1g	g per day for Men 19-50 years
Sucrose	% 6g	% 5g	g per day for Men 19-50 years
Fiber	266% 101g	171% 65g	38g per day for Men 19-50 years
Protein	241% 135g	262% 147g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	577% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	96% 1.25mg	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	148% 590μg	80% 320μg	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	11.3% 1.7mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Calcium	27% 270mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	486% 4.37mg	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	416% 33.3mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	1747% 40mg	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	410% 2870mg	646% 4520mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	618% 340μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	291% 32mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	2.3% 85.5g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Oat Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Oat Flour:

• 1 kilogram of 51% whole wheat Pasta has 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oat Flour.
• While 1 kg of Partially Debranned Oat Flour contains 1.9 times more Vitamin B1, 4.1 times more Vitamin E and 3.6 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 kilogram of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Oat Flour:

• 1 kilogram of 51% whole wheat Pasta has 2 times more Selenium than Oat Flour.
• While 1 kg of Partially Debranned Oat Flour contains 2 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour contain similar levels of Copper, Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% whole wheat Pasta has 3.3 times more Sugars and 1.6 times more Fiber than Oat Flour.
• While 1 kg of Partially Debranned Oat Flour contains 3.4 times more Fat, 4.6 times more Saturated Fat, 2.3 times more Omega 3 and 3.7 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.