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

Weight per 300 calories

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

Enriched Bleached 15% Protein White (industrial) Wheat Flour has 2.3 times more energy per 100g than Cooked 51% Whole Wheat Pasta with Enriched Semolina. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	2.93% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	1.72% 1.25g	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	0.034% 0.025g	0.19% 0.13g	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	% 0.025g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0.19g	g per day for Men 19-50 years
Fiber	5.23% 2g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.93mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.08% 0.35mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.87% 0.037mg	9.6% 0.13mg	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	35.2% 141μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.041mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	38.5% 0.35mg	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	52.4% 4.2mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.5mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	82.4% 1.9mg	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	15% 106mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	2.92% 99mg	4% 137mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.3μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3.2% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.9 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Vitamin B5 and 3.4 times more Vitamin B6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B6
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.4 times more Iron than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.1 times more Copper, 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 Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.4 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber