Comparing Nutrients in 300 calories Dry Pasta VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Weight per 300 calories

• Dry Pasta: 81g
• Wheat flour, white, all-purpose, enriched, calcium-fortified: 82.4g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Dry Pasta or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Macros Ratio

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

Macro Nutrients

	Dry Pasta	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	48.4% 63g	130g per day for Men 19-50 years
Sugars	2.98% 2.16g	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	0.12% 0.089g	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	% 0.097g	NA	g per day for Men 19-50 years
Sucrose	% 0.39g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.6g	5.86% 2.23g	38g per day for Men 19-50 years
Protein	19% 10.5g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.06% 0.073mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.049mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	2.8% 0.036mg	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	3.64% 14.6μg	37.7% 151μg	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	0.59% 0.089mg	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.081μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	1.7% 17mg	20.8% 208mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	13% 0.12mg	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	13% 1.05mg	48% 3.82mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	24.4% 0.56mg	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	22% 153mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	NA	55μg per day for Men 19-50 years
Sodium	0.32% 4.85mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.27% 9.82g	3700g per day for Men 19-50 years

Dry Pasta VS Wheat Flour, White, All-purpose, Enriched, Calcium-fortified Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Pasta or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Lets compare vitamin content per 300 calories of Dry Pasta vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 300 calories of Dry Pasta have 3.2 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 8.9 times more Vitamin B1, 8.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 10.4 times more Vitamin B9 than Dry Unenriched Pasta.
• Both Dry Pasta and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Dry Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin B6
• Both Dry Unenriched Pasta as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Dry Pasta vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 300 calories of Dry Pasta have 2 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 2 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 12.2 times more Calcium and 3.6 times more Iron than Dry Unenriched Pasta.
• 300 calories of Dry Pasta lack sufficient amounts of Calcium
• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Magnesium and Zinc
• Both Dry Unenriched Pasta as well as Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Pasta have 1.2 times more Protein than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Dry Pasta and Wheat flour, white, all-purpose, enriched, calcium-fortified offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Fiber
• Both Dry Unenriched Pasta as well as Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.