Comparing Nutrients in 1 pound Cooked Pasta with Salt VS Semolina

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Semolina	14%	3%	83%

Macro Nutrients

	Cooked Pasta with Salt	Semolina	Recommended Dietary Allowance
Energy	24.6% 712kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	254% 330g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	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	0.19% 0.14g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	47% 26.3g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Semolina	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	36% 0.47mg	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	7.94% 31.8μg	81.6% 327μg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Semolina	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	95% 0.86mg	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	28.3% 2.27mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	122% 2.8mg	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	37.6% 263mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	NA	55μg per day for Men 19-50 years
Sodium	39.6% 594mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	7.6% 282g	1.55% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta with Salt VS Semolina per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Pasta with Salt versus 1 lb of Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Pasta with Salt vs Semolina:

• 1 lb of Semolina contains 14 times more Vitamin B1, 4 times more Vitamin B2, 8.3 times more Vitamin B3, 5.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.3 times more Vitamin B9 than Cooked Pasta with Salt.
• 1 pound of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta with Salt as well as Semolina have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Pasta with Salt vs Semolina:

• 1 pound of Cooked Pasta with Salt has 131 times more Sodium than Semolina.
• While 1 lb of Semolina contains 1.9 times more Copper, 2.5 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 4.2 times more Potassium and 2.1 times more Zinc than Cooked Pasta with Salt.
• 1 pound of Cooked Pasta with Salt lack sufficient amounts of Potassium
• Both Cooked Pasta with Salt as well as Semolina lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Semolina contains 2.3 times more Energy, 1.5 times more Omega 3, 1.3 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Fiber and 2.2 times more Protein than Cooked Pasta with Salt.
• 1 pound of Cooked Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6