Comparing Nutrients in 500 calories Millet Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

• Millet Flour: 131g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g

Millet Flour has 2.4 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 500 calories - Millet Flour or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	NA	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	76% 99g	130g per day for Men 19-50 years
Sugars	3% 2.17g	2.87% 2.1g	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% 0g	0.31% 0.22g	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	% 1.65g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0.32g	g per day for Men 19-50 years
Fiber	12% 4.6g	38% 14.4g	38g per day for Men 19-50 years
Protein	25% 14g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.35% 0.096mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.2% 1.66mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	16% 0.21mg	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	13.7% 55μg	30.4% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.96% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.87% 1.05μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	3.53% 35.3mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	64% 0.58mg	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	64.5% 5.16mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	137% 3.16mg	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	53.3% 373mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	8.62% 293mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	5.33% 197g	3700g per day for Men 19-50 years

Millet Flour VS Cooked 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Millet Flour or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 500 calories of Millet Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Millet Flour have 2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.5 times more Vitamin B2 and 2.2 times more Vitamin B9 than Millet flour.
• Both Millet Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Millet Flour have insufficient amounts of Vitamin B2
• Both Millet flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Millet Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Millet Flour have 1.2 times more Copper than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.4 times more Manganese and 2.3 times more Selenium than Millet flour.
• Both Millet Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 500 calories.
• Both Millet flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 3.1 times more Fiber and 1.3 times more Protein than Millet flour.
• Both Millet Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 500 calories.