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

Weight per 500 calories

• Millet Flour: 131g
• 51% Whole Wheat Pasta with Enriched Semolina: 139g

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

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

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Millet Flour	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	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	6.44% 1.1g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	78% 102g	130g per day for Men 19-50 years
Sugars	3% 2.17g	4.2% 3.05g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0.55g	g per day for Men 19-50 years
Fiber	12% 4.6g	41% 15.7g	38g per day for Men 19-50 years
Protein	25% 14g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	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	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.35% 0.096mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.2% 1.66mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	25.6% 0.33mg	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	39.5% 158μg	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	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	60% 0.54mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	127% 2.92mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	8.62% 293mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.35% 12.8g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Millet Flour have 1.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Vitamin B1, 4.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.9 times more Vitamin B9 than Millet flour.
• 500 calories of Millet Flour have insufficient amounts of Vitamin B2
• Both Millet flour as well as Dry 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 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Millet Flour have 1.3 times more Copper than 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.2 times more Manganese, 1.5 times more Potassium and 2.5 times more Selenium than Millet flour.
• Both Millet Flour and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Millet Flour lack sufficient amounts of Potassium
• Both Millet flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Millet Flour have 3 times more Omega 6 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 3.4 times more Fiber and 1.3 times more Protein than Millet flour.
• Both Millet Flour and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina provide inadequate amounts of Omega 6
• Both Millet flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 in 500 calories.