Comparing Nutrients in 300 calories 51% whole wheat Pasta VS Oat Flour

Weight per 300 calories

• 51% whole wheat Pasta: 83g
• Oat Flour: 74.3g

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

Discover which food has more nutrients per 300 calories - 51% whole wheat Pasta or Oat Flour?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Oat Flour	15%	20%	65%

Macro Nutrients

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	7% 6.77g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	2.97% 2.15g	0.82% 0.59g	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	0.23% 0.17g	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	% 0.17g	% 0.074g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.37g	g per day for Men 19-50 years
Fiber	22% 8.37g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	20% 11g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	7.14% 0.093mg	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	12.2% 49μg	5.94% 23.8μg	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	0.94% 0.14mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.75μg	2% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	36% 0.32mg	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	34.5% 2.76mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	130% 3mg	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	34% 238mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.2% 7.33g	0.17% 6.35g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 300 calories - 51% whole wheat Pasta or Oat Flour?

Lets compare vitamin content per 300 calories of 51% whole wheat Pasta vs Oat Flour:

• 300 calories of 51% whole wheat Pasta have 1.7 times more Vitamin B2, 6 times more Vitamin B3, 4.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 1.7 times more Vitamin B1 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 300 calories of Oat Flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for 51% whole wheat Pasta vs Oat Flour:

• 300 calories of 51% whole wheat Pasta have 2.3 times more Selenium than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 1.6 times more Manganese and 1.4 times more Phosphorus than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour contain similar levels of Copper, Iron, Magnesium, Potassium and Zinc per 300 calories.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Partially Debranned Oat Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of 51% whole wheat Pasta have 1.2 times more Carbohydrate and 1.7 times more Fiber than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 3 times more Fat, 2.1 times more Omega 3 and 3.3 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 3 and Omega 6