Comparing Nutrients in 1 pound Wheat Flour VS Semolina

Macros Ratio

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

Macro Nutrients

	Wheat Flour	Semolina	Recommended Dietary Allowance
Energy	57% 1651kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	254% 330g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	NA	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	32.2% 12.2g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	83.7% 47g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	36% 0.47mg	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	29.5% 118μg	81.6% 327μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Semolina	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	95% 0.86mg	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	66.3% 5.3mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	122% 2.8mg	2.3mg per day for Men 19-50 years
Molybdenum	429% 193μg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.55% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Flour VS Semolina per 1 lb

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

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

• 1 lb of Semolina contains 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 Unenriched All-purpose White Wheat Flour as well as Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Wheat Flour vs Semolina:

• 1 lb of Semolina contains 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 Wheat Flour and Semolina contain similar levels of Iron and Manganese per one pound.
• Both Unenriched All-purpose White Wheat Flour as well as Semolina lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Semolina contains 1.7 times more Omega 3 and 1.4 times more Fiber than Unenriched All-purpose White Wheat Flour.
• Both Wheat Flour and Semolina offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per one pound.
• 1 pound of Wheat Flour provide inadequate amounts of Omega 3