Comparing Nutrients in 500 calories 51% whole wheat Pasta VS Oat Flour

Weight per 500 calories

• 51% whole wheat Pasta: 138g
• Oat Flour: 124g

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 or Oat Flour?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Oat Flour	15%	20%	65%

Macro Nutrients

	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	3.8% 3.7g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	11.2% 0.18g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	62.5% 81.3g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	0.38% 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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.62g	g per day for Men 19-50 years
Fiber	36.7% 14g	21% 8.04g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	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	42.7% 0.51mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.98% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	20.4% 81.5μg	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	1.57% 0.23mg	5.78% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	3.3% 3.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	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	57.5% 4.6mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	56.6% 396mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1.57% 23.5mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	0.29% 10.6g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 500 calories - 51% whole wheat Pasta or Oat Flour?

Lets compare vitamin content per 500 calories of 51% whole wheat Pasta vs Oat Flour:

• 500 calories of 51% whole wheat Pasta have 1.7 times more Vitamin B2, 6 times more Vitamin B3, 4.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Oat Flour.
• While 500 kcal of Partially Debranned Oat Flour contain 1.7 times more Vitamin B1 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 500 calories of Oat Flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for 51% whole wheat Pasta vs Oat Flour:

• 500 calories of 51% whole wheat Pasta have 2.3 times more Selenium than Oat Flour.
• While 500 kcal of Partially Debranned Oat Flour contain 1.6 times more Manganese and 1.4 times more Phosphorus than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour contain similar levels of Copper, Iron, Magnesium, Potassium and Zinc per 500 calories.
• Both Dry 51% whole wheat Pasta with 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 51% whole wheat Pasta have 1.2 times more Carbohydrate and 1.7 times more Fiber than Oat Flour.
• While 500 kcal of Partially Debranned Oat Flour contain 3 times more Fat, 2.1 times more Omega 3 and 3.3 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 3 and Omega 6