Comparing Nutrients in 5 ounces Cooked Pasta with Salt VS Semolina

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Semolina	14%	3%	83%

Macro Nutrients

	Cooked Pasta with Salt	Semolina	Recommended Dietary Allowance
Energy	7.67% 223kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	3.28% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	79.4% 103g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	0.059% 0.043g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Semolina	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	11.2% 0.15mg	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	2.5% 9.92μg	25.5% 102μg	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	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Semolina	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	29.8% 0.27mg	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	8.86% 0.71mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	38% 0.88mg	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	11.7% 82.2mg	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	68% 37.4μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	2.4% 88g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta with Salt VS Semolina per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Pasta with Salt versus 5 oz of Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Pasta with Salt vs Semolina:

• 5 oz of Semolina contain 14 times more Vitamin B1, 4 times more Vitamin B2, 8.3 times more Vitamin B3, 5.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.3 times more Vitamin B9 than Cooked Pasta with Salt.
• 5 ounces of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta with Salt as well as Semolina have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Pasta with Salt vs Semolina:

• 5 ounces of Cooked Pasta with Salt have 131 times more Sodium than Semolina.
• While 5 oz of Semolina contain 1.9 times more Copper, 2.5 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 4.2 times more Potassium and 2.1 times more Zinc than Cooked Pasta with Salt.
• 5 ounces of Cooked Pasta with Salt lack sufficient amounts of Potassium
• Both Cooked Pasta with Salt as well as Semolina lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Semolina contain 2.3 times more Energy, 1.5 times more Omega 3, 1.3 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Fiber and 2.2 times more Protein than Cooked Pasta with Salt.
• 5 ounces of Cooked Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6