Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g
• Unenriched Bleached 15% Protein White (industrial) Wheat Flour: 83g

Unenriched Bleached 15% Protein White (industrial) Wheat Flour has 2.3 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 Unenriched Bleached 15% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	44.5% 58g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	1.05% 0.76g	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	0.034% 0.025g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.12g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	5.23% 2g	38g per day for Men 19-50 years
Protein	19.5% 11g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	7.08% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	2.87% 0.037mg	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	6.42% 25.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.28% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	18% 0.16mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	7.5% 31.5mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	20.5% 0.47mg	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	26.6% 187mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	2.92% 99mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	42.3% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.11% 1.66mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.29% 10.6g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Unenriched Bleached 15% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat 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 Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.1 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 4 times more Manganese, 1.8 times more Phosphorus, 2.5 times more Selenium and 2 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat 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 4.4 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Unenriched Bleached 15% Protein White (industrial) Wheat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber