Comparing Nutrients in 500 calories Whole Soft Wheat Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

• Whole Soft Wheat Flour: 151g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g

Whole Soft Wheat Flour has 2.1 times more energy per 100g than Cooked 51% Whole Wheat Pasta with Enriched Semolina. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having above average energy density.

Discover which food has more nutrients per 500 calories - Whole Soft Wheat Flour or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Whole Soft Wheat Flour	Cooked 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	3.03% 2.94g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	76% 99g	130g per day for Men 19-50 years
Sugars	2.1% 1.54g	2.87% 2.1g	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	0.31% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	52% 19.7g	38% 14.4g	38g per day for Men 19-50 years
Protein	26% 14.5g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Cooked 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	37.3% 0.45mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.3% 8.05mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	16% 0.21mg	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	10.5% 42μg	30.4% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	5.32% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.86μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	4.97% 49.7mg	3.53% 35.3mg	1000mg per day for Men 19-50 years
Copper	79.5% 0.72mg	64% 0.58mg	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	70% 5.6mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	223% 5.1mg	137% 3.16mg	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	69.5% 486mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.5mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	5.33% 197g	3700g per day for Men 19-50 years

Whole Soft Wheat Flour VS Cooked 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Soft Wheat Flour or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 500 calories of Whole Soft Wheat Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Whole Soft Wheat Flour have 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.9 times more Vitamin B9 than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B3 per 500 calories.
• Both Soft Wheat Whole Grain Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Whole Soft Wheat Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Whole Soft Wheat Flour have 1.2 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium and 1.4 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.1 times more Selenium than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron per 500 calories.
• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Potassium
• Both Soft Wheat Whole Grain Flour as well as Cooked 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 calories of Whole Soft Wheat Flour have 1.4 times more Fiber than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.3 times more Protein than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 500 calories.