Comparing Nutrients in 1 pound Enriched Semolina VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	56.3% 1633kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	8.98% 8.7g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	4.45% 1.42g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	19.4% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	237% 309g	130g per day for Men 19-50 years
Sugars	NA	2.57% 1.86g	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	46.6% 17.7g	146% 55.3g	38g per day for Men 19-50 years
Protein	103% 57.5g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.68mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	117% 1.52mg	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	208% 830μg	48.8% 195μg	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	7.86% 1.18mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	7.7% 77mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	207% 1.86mg	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	247% 19.8mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	800% 18.4mg	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	88% 617mg	215% 1506mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	583% 321μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	1.56% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Hard Red Spring Wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Semolina versus 1 lb of Hard Red Spring Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched Semolina vs Hard Red Spring Wheat:

• 1 pound of Enriched Semolina has 1.6 times more Vitamin B1, 5.2 times more Vitamin B2 and 4.3 times more Vitamin B9 than Hard Red Spring Wheat.
• While 1 lb of Hard Red Spring Wheat contains 1.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.9 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina and Hard Red Spring Wheat provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Enriched Semolina vs Hard Red Spring Wheat:

• 1 pound of Enriched Semolina has 1.2 times more Iron and 1.3 times more Selenium than Hard Red Spring Wheat.
• While 1 lb of Hard Red Spring Wheat contains 1.5 times more Calcium, 2.2 times more Copper, 2.6 times more Magnesium, 6.6 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Enriched Semolina.
• 1 pound of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Hard Red Spring Wheat contains 1.8 times more Omega 6 and 3.1 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Hard Red Spring Wheat offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one pound.