Comparing Nutrients in 500 calories Enriched white Wheat flour for bread VS Dry Corn Gluten-free Pasta

Weight per 500 calories

• Enriched white Wheat flour for bread: 139g
• Dry Corn Gluten-free Pasta: 140g

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

Discover which food has more nutrients per 500 calories - Enriched white Wheat flour for bread or Dry Corn Gluten-free Pasta?

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Enriched white Wheat flour for bread	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	7.4% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	85.4% 111g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	NA	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	8.75% 3.32g	40.5% 15.4g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	18.7% 10.4g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	9.37% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.94% 0.051mg	22% 0.29mg	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	63.4% 253μg	8.75% 35μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	2.08% 20.8mg	0.56% 5.6mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	31.4% 0.28mg	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	76.4% 6.1mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	29.4% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	113% 50.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 134mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	4.07% 139mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.77mg	0.28% 4.2mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	22.8% 2.5mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.38% 14g	3700g per day for Men 19-50 years

Enriched White Wheat Flour For Bread VS Dry Corn Gluten-free Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched white Wheat flour for bread or Dry Corn Gluten-free Pasta?

Lets compare vitamin content per 500 calories of Enriched white Wheat flour for bread vs Dry Corn Gluten-free Pasta:

• 500 calories of Enriched white Wheat flour for bread have 3.5 times more Vitamin B1, 5.8 times more Vitamin B2, 3.1 times more Vitamin B3 and 7.2 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• While 500 kcal of Dry Corn Gluten-free Pasta contain 5.6 times more Vitamin B6 than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Dry Corn Gluten-free Pasta provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Enriched white Wheat flour for bread have insufficient amounts of Vitamin B6
• 500 calories of Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Enriched white Wheat flour for bread as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Enriched white Wheat flour for bread vs Dry Corn Gluten-free Pasta:

• 500 calories of Enriched white Wheat flour for bread have 4.7 times more Iron, 1.6 times more Manganese and 5 times more Selenium than Dry Corn Gluten-free Pasta.
• While 500 kcal of Dry Corn Gluten-free Pasta contain 4.8 times more Magnesium, 2.6 times more Phosphorus, 3 times more Potassium and 2.1 times more Zinc than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Dry Corn Gluten-free Pasta contain similar levels of Copper per 500 calories.
• 500 calories of Enriched white Wheat flour for bread lack sufficient amounts of Magnesium and Potassium
• Both Enriched white Wheat flour for bread as well as Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched white Wheat flour for bread have 1.6 times more Protein than Dry Corn Gluten-free Pasta.
• While 500 kcal of Dry Corn Gluten-free Pasta contain 4.6 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Dry Corn Gluten-free Pasta offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Enriched white Wheat flour for bread provide inadequate amounts of Fiber
• Both Enriched white Wheat flour for bread as well as Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.