Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	24.4% 708kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	6.92% 6.7g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	NA	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	NA	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	244% 317g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	5.76% 4.17g	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	0.44% 0.32g	0.19% 0.14g	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	% 0.32g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0.68g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	46% 25.7g	124% 69.5g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.5% 0.89mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	15.7% 0.2mg	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	43% 172μg	35% 141μg	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	NA	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	5% 50mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	98% 0.88mg	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	89.6% 7.17mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	112% 2.6mg	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	63% 440mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	232% 127μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	7.54% 279g	1.58% 58.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 1 lb of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 lb of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 1.6 times more Vitamin B5 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B1 per one pound.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.3 times more Iron and 1.7 times more Manganese than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 lb of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 1.3 times more Phosphorus and 1.7 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain similar levels of Copper, Magnesium, Selenium and Zinc per one pound.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.9 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 lb of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.3 times more Energy, 2.3 times more Carbohydrate and 2.7 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.