Comparing Nutrients in 1 kilogram Enriched white Wheat flour for bread VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Enriched white Wheat flour for bread	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	124% 3610kcal	43.4% 1260kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	40.3% 6.85g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	558% 725g	215% 279g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	NA	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	63% 24g	126% 48g	38g per day for Men 19-50 years
Protein	214% 120g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	677% 8.1mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	394% 5.12mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	472% 75.5mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	44.6% 0.58mg	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	15% 60μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	15% 150mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	71% 0.64mg	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	551% 44mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	66.5% 1.53mg	2.3mg per day for Men 19-50 years
Molybdenum	813% 366μg	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	109% 760mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	722% 397μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	3.6% 134g	18.5% 683g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Cooked Corn Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched white Wheat flour for bread versus 1 kg of Cooked Corn Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched white Wheat flour for bread vs Cooked Corn Pasta:

• 1 kilogram of Enriched white Wheat flour for bread has 15.3 times more Vitamin B1, 22.3 times more Vitamin B2, 13.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 30.5 times more Vitamin B9 than Cooked Corn Pasta.
• While 1 kg of Cooked Corn Gluten-free Pasta contains 1.6 times more Vitamin B6 than Enriched white Wheat flour for bread.
• 1 kilogram of Cooked Corn Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Enriched white Wheat flour for bread as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Enriched white Wheat flour for bread vs Cooked Corn Pasta:

• 1 kilogram of Enriched white Wheat flour for bread has 2.8 times more Copper, 17.6 times more Iron, 5.2 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Potassium, 14.2 times more Selenium and 1.3 times more Zinc than Cooked Corn Pasta.
• While 1 kg of Cooked Corn Gluten-free Pasta contains 1.4 times more Magnesium than Enriched white Wheat flour for bread.
• 1 kilogram of Cooked Corn Pasta lack sufficient amounts of Potassium
• Both Enriched white Wheat flour for bread as well as Cooked Corn Gluten-free Pasta lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched white Wheat flour for bread has 2.9 times more Energy, 4.3 times more Omega 3, 2.2 times more Omega 6, 2.6 times more Carbohydrate and 4.6 times more Protein than Cooked Corn Pasta.
• While 1 kg of Cooked Corn Gluten-free Pasta contains 2 times more Fiber than Enriched white Wheat flour for bread.
• 1 kilogram of Cooked Corn Pasta provide inadequate amounts of Omega 3 and Omega 6