Comparing Nutrients in 1 kilogram Enriched Semolina VS Soft Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Enriched Semolina	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	124% 3600kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	9.03% 2.9g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	571% 742g	130g per day for Men 19-50 years
Sugars	NA	5.66% 4.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	103% 39g	329% 125g	38g per day for Men 19-50 years
Protein	226% 127g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Soft Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	676% 8.1mg	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	439% 5.7mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	374% 60mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	209% 2.72mg	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	458% 1830μg	103% 410μg	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	17.3% 2.6mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	17% 170mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	500% 4.5mg	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	545% 43.6mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	1909% 44mg	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	194% 1360mg	704% 4930mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	1625% 894μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Soft Red Winter Wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Semolina versus 1 kg of Soft Red Winter Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched Semolina vs Soft Red Winter Wheat:

• 1 kilogram of Enriched Semolina has 2.1 times more Vitamin B1, 5.9 times more Vitamin B2, 1.2 times more Vitamin B3 and 4.5 times more Vitamin B9 than Soft Red Winter Wheat.
• While 1 kg of Soft Red Winter Wheat contains 1.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 3.9 times more Vitamin E than Enriched Semolina.
• 1 kilogram of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Soft Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched Semolina vs Soft Red Winter Wheat:

• 1 kilogram of Enriched Semolina has 1.4 times more Iron than Soft Red Winter Wheat.
• While 1 kg of Soft Red Winter Wheat contains 1.6 times more Calcium, 2.4 times more Copper, 2.7 times more Magnesium, 7.1 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Zinc than Enriched Semolina.
• 1 kilogram of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Semolina has 1.3 times more Omega 3 and 1.2 times more Protein than Soft Red Winter Wheat.
• While 1 kg of Soft Red Winter Wheat contains 1.6 times more Omega 6 and 3.2 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Soft Red Winter Wheat offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Soft Red Winter Wheat provide inadequate amounts of Omega 3