Comparing Nutrients in 1 kilogram Semolina VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Semolina	Wheat Flour	Recommended Dietary Allowance
Energy	124% 3600kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	587% 763g	130g per day for Men 19-50 years
Sugars	NA	3.72% 2.7g	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	71% 27g	38g per day for Men 19-50 years
Protein	226% 127g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Semolina	Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	34% 0.44mg	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	180% 720μg	65% 260μg	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	NA	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Wheat Flour	Recommended Dietary Allowance
Calcium	17% 170mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	160% 1.44mg	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	154% 12.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	297% 6.82mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	947% 426μg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	616% 339μg	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	63.6% 7mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.22% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Semolina vs Wheat Flour:

• Semolina has 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Unenriched All-purpose White Wheat Flour.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Semolina vs Wheat Flour:

• Semolina has 1.3 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Unenriched All-purpose White Wheat Flour.
• Both Semolina and Unenriched All-purpose White Wheat Flour have similar amounts of Calcium, Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Semolina has 1.7 times more Omega 3, 1.4 times more Fiber and 1.2 times more Protein than Unenriched All-purpose White Wheat Flour.
• Both Semolina and Unenriched All-purpose White Wheat Flour have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 1 kg.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.