Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g
• Unenriched Bleached 15% Protein White (industrial) Wheat Flour: 138g

Unenriched Bleached 15% Protein White (industrial) Wheat Flour has 2.3 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta with Enriched Semolina having above average energy density.

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Unenriched Bleached 15% Protein White (industrial) Wheat Flour?

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	NA	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	74.2% 97g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	1.75% 1.27g	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	0.31% 0.22g	0.057% 0.041g	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	% 0.22g	% 0.041g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.21g	g per day for Men 19-50 years
Fiber	38% 14.4g	8.72% 3.3g	38g per day for Men 19-50 years
Protein	32.5% 18g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	7.65% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	4.8% 0.062mg	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	30.4% 122μg	10.7% 43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	0.35% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	30% 0.27mg	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	63.3% 5.06mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	12.5% 52.5mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	34% 0.79mg	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	44.4% 311mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	70.6% 39μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	5.33% 197g	0.48% 17.7g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Unenriched Bleached 15% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.1 times more Copper, 2.9 times more Iron, 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 Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 4.4 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Unenriched Bleached 15% Protein White (industrial) Wheat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber