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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	75.6% 98g	130g per day for Men 19-50 years
Sugars	4.2% 3.05g	3% 2.17g	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	0.38% 0.28g	0% 0g	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	% 0.28g	% 1.65g	g per day for Men 19-50 years
Sucrose	% 0.55g	% 0.39g	g per day for Men 19-50 years
Fiber	41% 15.7g	12% 4.6g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	7.35% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.7% 12mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	33.2% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	37.5% 0.49mg	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	39.5% 158μg	13.7% 55μg	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	NA	0% 0mg	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	NA	0.96% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	78% 0.7mg	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	59% 4.72mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	57% 1.3mg	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	50% 349mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	8.62% 293mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.6mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.31% 11.3g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 500 calories:

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