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

Weight per 500 calories

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

Partially Debranned Oat Flour has 2.5 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is very high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked 51% Whole Wheat Pasta have 1.2 times more Carbohydrate and 1.8 times more Fiber than Oat Flour.
• While 500 kcal of Partially Debranned Oat Flour contain 2.4 times more Fat, 1.5 times more Omega 3 and 2.3 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Oat Flour offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cooked 51% Whole Wheat Pasta provide inadequate amounts of Omega 3