Comparing Nutrients in 1 pound Whole Soft Wheat Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Whole Soft Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	52% 1506kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	6.92% 6.7g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	108% 140g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	4.07% 2.95g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	156% 59.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	78% 43.6g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	74.5% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	22.7% 0.29mg	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	31.8% 127μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	91% 0.82mg	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	210% 17mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	670% 15.4mg	194% 4.47mg	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	209% 1465mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	52.6% 1787mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	105% 57.6μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	1.52% 56.3g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Soft Wheat Flour versus 1 lb of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Soft Wheat Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Whole Soft Wheat Flour has 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.4 times more Vitamin B9 than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Whole Soft Wheat Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Whole Soft Wheat Flour has 3 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 3.3 times more Phosphorus, 5.5 times more Potassium and 2.9 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.4 times more Selenium than Soft Wheat Whole Grain Flour.
• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Soft Wheat Flour has 2.1 times more Energy, 1.3 times more Fat, 2.4 times more Carbohydrate, 2.9 times more Fiber and 1.7 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.