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

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	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	2.2% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	47% 61g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	2.52% 1.83g	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	0.23% 0.17g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0.33g	g per day for Men 19-50 years
Fiber	5.23% 2g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	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	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.93mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.08% 0.35mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.87% 0.037mg	15.3% 0.2mg	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	23.7% 95μg	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	0.62% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	52.4% 4.2mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.5mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	76.2% 1.75mg	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	30% 209mg	700mg per day for Men 19-50 years
Potassium	2.92% 99mg	7.77% 264mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.3μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	0.66% 9.97mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.21% 7.67g	3700g per day for Men 19-50 years

Enriched Bleached 15% Protein White (industrial) Wheat Flour VS 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 51% Whole Wheat Pasta with Enriched Semolina?

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

• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.5 times more Vitamin B9 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.3 times more Vitamin B6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 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 Dry 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 51% Whole Wheat Pasta with Enriched Semolina:

• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.5 times more Iron than 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2 times more Copper, 2.5 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Potassium
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.7 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and 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
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.