Comparing Nutrients in 500 calories Unenriched Bleached 15% Protein White (industrial) Wheat Flour VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

• Unenriched Bleached 15% Protein White (industrial) Wheat Flour: 138g
• 51% Whole Wheat Pasta with Enriched Semolina: 139g

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

Discover which food has more nutrients per 500 calories - Unenriched Bleached 15% Protein White (industrial) Wheat Flour or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.47% 0.023g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	6.44% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	74.2% 97g	78% 102g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	4.2% 3.05g	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	0.057% 0.041g	0.38% 0.28g	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	% 0.041g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.55g	g per day for Men 19-50 years
Fiber	8.72% 3.3g	41% 15.7g	38g per day for Men 19-50 years
Protein	38% 21g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.65% 0.099mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	25.6% 0.33mg	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	10.7% 43μg	39.5% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	0.46% 0.069mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	21.8% 1.74mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	34% 0.79mg	127% 2.92mg	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	25.3% 177mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	4.87% 166mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	70.6% 39μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.35% 12.8g	3700g per day for Men 19-50 years

Unenriched Bleached 15% Protein White (industrial) Wheat Flour VS 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unenriched Bleached 15% Protein White (industrial) Wheat Flour or 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 500 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour vs 51% Whole Wheat Pasta with Enriched Semolina:

• 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.8 times more Vitamin B1, 4.4 times more Vitamin B2, 7.2 times more Vitamin B3, 1.6 times more Vitamin B5, 5.3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Unenriched Bleached 15% Protein White (industrial) Wheat Flour vs 51% Whole Wheat Pasta with Enriched Semolina:

• 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Potassium
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.7 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.