Comparing Nutrients in 500 calories Oat Flour VS Cooked 51% Whole Wheat Pasta

Weight per 500 calories

• Oat Flour: 124g
• Cooked 51% Whole Wheat Pasta: 315g

Oat Flour has 2.5 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 500 calories - Oat Flour or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	11.2% 0.18g	7.67% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.3g	76.2% 99g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	3.7% 2.67g	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	0.3% 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	% 0.12g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 0.63g	g per day for Men 19-50 years
Fiber	21% 8.04g	38% 14.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	56.7% 9.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.98% 0.25mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	23.5% 0.31mg	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	9.9% 39.6μg	15.7% 63μg	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	5.78% 0.87mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	6.8% 68mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	69.5% 0.63mg	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	62% 4.95mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	141% 3.25mg	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	80% 559mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	1.57% 23.5mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	5.16% 191g	3700g per day for Men 19-50 years

Oat Flour VS Cooked 51% Whole Wheat Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oat Flour or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 500 calories of Oat Flour vs Cooked 51% Whole Wheat Pasta:

• 500 calories of Oat Flour have 1.7 times more Vitamin B1 than Cooked 51% Whole Wheat Pasta.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.1 times more Vitamin B2, 5 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Partially Debranned Oat Flour.
• 500 calories of Oat Flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Partially Debranned Oat Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Oat Flour vs Cooked 51% Whole Wheat Pasta:

• 500 calories of Oat Flour have 1.3 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.6 times more Selenium than Partially Debranned Oat Flour.
• Both Oat Flour and Cooked 51% Whole Wheat Pasta contain similar levels of Copper, Iron and Zinc per 500 calories.
• 500 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Partially Debranned Oat Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Flour have 2.4 times more Fat, 1.5 times more Omega 3 and 2.3 times more Omega 6 than Cooked 51% Whole Wheat Pasta.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.8 times more Fiber than Partially Debranned Oat Flour.
• Both Oat Flour and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked 51% Whole Wheat Pasta provide inadequate amounts of Omega 3