Comparing Nutrients in 5 ounces Oat Flour VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	19.7% 573kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	26.6% 4.5g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	1.66% 1.2g	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% 0g	0.14% 0.099g	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	% 0.14g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.28g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	17% 6.52g	38g per day for Men 19-50 years
Protein	37% 20.8g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	10.6% 0.14mg	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	11.3% 45.4μg	7.1% 28.3μg	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	6.6% 0.99mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	31.3% 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	71% 5.67mg	29.2% 2.34mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	63.6% 1.46mg	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	92% 641mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.33% 12g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Cooked 51% Whole Wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Oat Flour versus 5 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oat Flour vs Cooked 51% Whole Wheat Pasta:

• 5 ounces of Oat Flour have 4.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 7 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2 times more Vitamin B3 than Partially Debranned Oat Flour.
• Both Oat Flour and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Oat Flour vs Cooked 51% Whole Wheat Pasta:

• 5 ounces of Oat Flour have 4.6 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 3.9 times more Manganese, 4.1 times more Phosphorus, 4.8 times more Potassium and 2.9 times more Zinc than Cooked 51% Whole Wheat Pasta.
• Both Oat Flour and Cooked 51% Whole Wheat Pasta contain similar levels of Selenium per five ounces.
• 5 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Flour have 2.5 times more Energy, 6.1 times more Fat, 6.7 times more Saturated Fat, 3.7 times more Omega 3, 5.8 times more Omega 6, 2.1 times more Carbohydrate, 1.4 times more Fiber and 2.5 times more Protein than Cooked 51% Whole Wheat Pasta.