Comparing Nutrients in 500 calories Wheat flour, white, all-purpose, enriched, calcium-fortified VS Dry Pasta

Weight per 500 calories

• Wheat flour, white, all-purpose, enriched, calcium-fortified: 137g
• Dry Pasta: 135g

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

Which food has more nutrients per 500 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Dry Pasta?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	2.02% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	77.4% 101g	130g per day for Men 19-50 years
Sugars	NA	4.96% 3.6g	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	0.2% 0.15g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	9.76% 3.7g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	25.3% 14g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	6.22% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	14.7% 0.19mg	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% 251μg	6.06% 24.3μg	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	0.55% 0.082mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Calcium	34.6% 346mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	43.3% 0.39mg	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	79.7% 6.37mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	53.7% 1.24mg	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	21% 148mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	NA	155% 85μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Dry Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 8.9 times more Vitamin B1, 8.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 10.4 times more Vitamin B9 than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 3.2 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of Vitamin B5 per 500 kcal.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Dry Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 12.2 times more Calcium and 3.6 times more Iron than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 2 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.

Comparison of macro-nutrients per 500 calories:

Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of macro-nutrients per 500 kcal
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Unenriched Pasta have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.