Comparing Nutrients in 300 calories Oat Flour VS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

• Oat Flour: 74.3g
• Cooked 51% Whole Wheat Pasta: 189g

Oat Flour has 2.5 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 300 calories - Oat Flour or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.77g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.8g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	0.82% 0.59g	2.2% 1.6g	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	0% 0g	0.18% 0.13g	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	% 0.074g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0.37g	% 0.38g	g per day for Men 19-50 years
Fiber	12.7% 4.83g	23% 8.68g	38g per day for Men 19-50 years
Protein	19.4% 11g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.14% 0.093mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.84% 1.1mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.14% 0.093mg	14% 0.18mg	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	5.94% 23.8μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	3.47% 0.52mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	41.7% 0.38mg	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	37% 2.97mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	84.7% 1.95mg	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	48% 336mg	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	3.1% 115g	3700g per day for Men 19-50 years

Oat Flour VS Cooked 51% Whole Wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oat Flour or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 300 calories of Oat Flour vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Oat Flour have 1.7 times more Vitamin B1 than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.1 times more Vitamin B2, 5 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Partially Debranned Oat Flour.
• 300 calories of Oat Flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Partially Debranned Oat Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Oat Flour vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Oat Flour have 1.3 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.6 times more Selenium than Partially Debranned Oat Flour.
• Both Oat Flour and Cooked 51% Whole Wheat Pasta contain similar levels of Copper, Iron and Zinc per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Partially Debranned Oat Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oat Flour have 2.4 times more Fat, 1.5 times more Omega 3 and 2.3 times more Omega 6 than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.8 times more Fiber than Partially Debranned Oat Flour.
• Both Oat Flour and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta provide inadequate amounts of Omega 3