Comparing Nutrients in 1 pound Semolina VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Semolina	Wheat Flour	Recommended Dietary Allowance
Energy	56.3% 1633kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	266% 346g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.22g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	103% 57.5g	83.7% 47g	56g per day for Men 19-50 years

Vitamins

	Semolina	Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	15.4% 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	81.6% 327μg	29.5% 118μg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Wheat Flour	Recommended Dietary Allowance
Calcium	7.7% 77mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	72.6% 0.65mg	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	69.7% 5.58mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	429% 193μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	NA	280% 154μg	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	29% 3.18mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	1.46% 54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Semolina vs Wheat Flour:

• Semolina has 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Unenriched All-purpose White Wheat Flour.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Semolina vs Wheat Flour:

• Semolina has 1.3 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Unenriched All-purpose White Wheat Flour.
• Both Semolina and Unenriched All-purpose White Wheat Flour have similar amounts of Calcium, Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Semolina has 1.7 times more Omega 3, 1.4 times more Fiber and 1.2 times more Protein than Unenriched All-purpose White Wheat Flour.
• Both Semolina and Unenriched All-purpose White Wheat Flour have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 1 lb.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.