Comparing Nutrients in 500 calories Enriched Semolina VS Hard Red Spring Wheat

Weight per 500 calories

• Enriched Semolina: 139g
• Hard Red Spring Wheat: 152g

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

Discover which food has more nutrients per 500 calories - Enriched Semolina or Hard Red Spring Wheat?

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	79.5% 103g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.3% 5.4g	48.8% 18.5g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	54.2% 8.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	39.3% 0.51mg	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	63.5% 254μg	16.3% 65.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	69.2% 0.62mg	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	75.7% 6.06mg	68.4% 5.47mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.3mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	268% 6.16mg	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	27% 189mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	15% 517mg	3400mg per day for Men 19-50 years
Selenium	226% 124μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	0.2% 3.04mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.52% 19.4g	3700g per day for Men 19-50 years

Enriched Semolina VS Hard Red Spring Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched Semolina or Hard Red Spring Wheat?

Lets compare vitamin content per 500 calories of Enriched Semolina vs Hard Red Spring Wheat:

• 500 calories of Enriched Semolina have 1.5 times more Vitamin B1, 4.7 times more Vitamin B2 and 3.9 times more Vitamin B9 than Hard Red Spring Wheat.
• While 500 kcal of Hard Red Spring Wheat contain 1.8 times more Vitamin B5, 3.6 times more Vitamin B6 and 4.3 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina and Hard Red Spring Wheat provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Enriched Semolina vs Hard Red Spring Wheat:

• 500 kcal of Hard Red Spring Wheat contain 2.4 times more Copper, 2.9 times more Magnesium, 7.2 times more Manganese, 2.7 times more Phosphorus, 2 times more Potassium and 2.9 times more Zinc than Enriched Semolina.
• Both Enriched Semolina and Hard Red Spring Wheat contain similar levels of Iron and Selenium per 500 calories.
• 500 calories of Enriched Semolina lack sufficient amounts of Potassium
• Both Enriched Semolina as well as Hard Red Spring Wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Hard Red Spring Wheat contain 3.4 times more Fiber and 1.3 times more Protein than Enriched Semolina.
• Both Enriched Semolina and Hard Red Spring Wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Enriched Semolina as well as Hard Red Spring Wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.