Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta VS Barley Malt flour

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta: 189g
• Barley Malt flour: 83g

Barley malt flour has 2.3 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Barley Malt flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Barley Malt flour	11%	4%	85%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Barley Malt flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.83g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	4.93% 0.079g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	50% 65g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	0.92% 0.66g	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	0.18% 0.13g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	23% 8.68g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	19.6% 11g	15.3% 8.54g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Barley Malt flour	Recommended Dietary Allowance
Vitamin A	NA	0.092% 0.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.68% 0.43mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	42% 0.54mg	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	9.43% 37.7μg	7.9% 31.6μg	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	0.55% 0.5mg	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	1.26% 0.19mg	3.16% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.52% 1.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Barley Malt flour	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	3.07% 30.7mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	25% 0.22mg	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	39% 3.1mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	19% 80.6mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	43% 0.99mg	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	29.6% 208mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	0.61% 9.14mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.18% 6.82g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Barley Malt flour?

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta vs Barley Malt flour:

• 300 kcal of Barley malt flour contain 1.3 times more Vitamin B2 and 3 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Barley Malt flour provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 300 calories.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Barley malt flour have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta vs Barley Malt flour:

• 300 calories of Cooked 51% Whole Wheat Pasta have 1.7 times more Copper, 2 times more Manganese, 2.1 times more Selenium and 1.2 times more Zinc than Barley Malt flour.
• While 300 kcal of Barley malt flour contain 1.3 times more Iron than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Barley Malt flour contain similar levels of Magnesium and Phosphorus per 300 calories.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Barley malt 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 have 1.4 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Barley Malt flour.
• Both Cooked 51% Whole Wheat Pasta and Barley Malt flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Barley Malt flour provide inadequate amounts of Omega 6
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Barley malt flour provide inadequate amounts of Omega 3 in 300 calories.