Comparing Nutrients in 1 pound Wheat flour, white, all-purpose, enriched, calcium-fortified VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Energy	57% 1651kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	261% 339g	130g per day for Men 19-50 years
Sugars	NA	16.7% 12g	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	0.69% 0.5g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 2.18g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	38% 14.5g	38g per day for Men 19-50 years
Protein	83.7% 47g	106% 59g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	297% 3.56mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	49.5% 0.64mg	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	20.4% 81.6μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Calcium	114% 1143mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	146% 1.3mg	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	263% 21mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	181% 4.16mg	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	70% 490mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	NA	521% 287μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Dry Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 8.7 times more Vitamin B1, 8.2 times more Vitamin B2, 3.5 times more Vitamin B3 and 10.2 times more Vitamin B9 than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 3.2 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of Vitamin B5 per 1 lb.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Dry Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 12 times more Calcium and 3.6 times more Iron than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 2 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 2 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.

Comparison of macro-nutrients per 1 pound:

• Dry Unenriched Pasta contains 1.5 times more Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 1 lb.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Unenriched Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.