Comparing Nutrients in 1 pound 51% whole wheat Pasta VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Oat Flour	15%	20%	65%

Macro Nutrients

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Energy	56.6% 1642kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	42.6% 41.4g	97g per day for Men 19-50 years
Saturated Fat	4.98% 1.6g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	23% 3.92g	85% 14.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	229% 298g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	5% 3.63g	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	1.25% 0.91g	0% 0g	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	% 0.91g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 2.27g	g per day for Men 19-50 years
Fiber	121% 46g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	109% 61.3g	119% 66.5g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	262% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	43.6% 0.57mg	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	67% 268μg	36.3% 145μg	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	5.14% 0.77mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Calcium	12.2% 122mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	220% 2mg	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	189% 15mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	442% 10mg	793% 18.2mg	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	186% 1302mg	293% 2050mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	1.1% 40g	1.05% 38.8g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Oat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of 51% whole wheat Pasta versus 1 lb of Oat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of 51% whole wheat Pasta vs Oat Flour:

• 1 pound of 51% whole wheat Pasta has 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 1.9 times more Vitamin B1, 4.1 times more Vitamin E and 3.6 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 pound of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for 51% whole wheat Pasta vs Oat Flour:

• 1 pound of 51% whole wheat Pasta has 2 times more Selenium than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 2 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour contain similar levels of Copper, Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of 51% whole wheat Pasta has 3.3 times more Sugars and 1.6 times more Fiber than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 3.4 times more Fat, 4.6 times more Saturated Fat, 2.3 times more Omega 3 and 3.7 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour offer comparable quantities of Energy, Carbohydrate and Protein per one pound.