Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Millet Flour

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g
• Millet Flour: 78.5g

Millet flour has 2.4 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta with Enriched Semolina having above average energy density.

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Millet Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Millet Flour	11%	10%	79%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	NA	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	45.4% 59g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	1.8% 1.3g	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	0.19% 0.13g	0% 0g	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	% 0.13g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.24g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	7.23% 2.75g	38g per day for Men 19-50 years
Protein	19.5% 11g	15% 8.44g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	22.5% 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	18.3% 73μg	8.25% 33μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.58% 0.086mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	0.52% 0.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	46.7% 0.42mg	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	38% 3.04mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	22.3% 93mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	34.2% 0.79mg	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	26.6% 187mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.21% 3.14mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	18.8% 2.07mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.18% 6.8g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Millet Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Millet Flour?

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Millet Flour:

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 4.5 times more Vitamin B2 and 2.2 times more Vitamin B9 than Millet Flour.
• While 300 kcal of Millet flour contain 2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Millet Flour provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Millet Flour have insufficient amounts of Vitamin B2
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Millet flour have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Millet Flour:

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.4 times more Manganese and 2.3 times more Selenium than Millet Flour.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Millet Flour contain similar levels of Copper, Iron, Magnesium, Phosphorus and Zinc per 300 calories.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Millet flour lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 3.1 times more Fiber and 1.3 times more Protein than Millet Flour.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Millet Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.