Comparing Nutrients in 5 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Millet Flour	11%	10%	79%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Energy	7.63% 221kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	NA	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	NA	21.3% 3.6g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	82% 106g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	3.25% 2.35g	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	0.14% 0.099g	0% 0g	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	% 0.099g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.43g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	13% 4.96g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.77mg	53.3% 8.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	40.6% 0.53mg	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	13.5% 54μg	15% 59.5μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	84.3% 0.76mg	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	28% 2.24mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	60.8% 1.4mg	61.8% 1.42mg	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	19.6% 137mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	84.3% 46.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Millet Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Millet Flour:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.8 times more Vitamin B2 than Millet Flour.
• While 5 oz of Millet flour contain 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 4.9 times more Vitamin B5 and 5.7 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Millet Flour provide similar amounts of Vitamin B9 per five ounces.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Millet flour have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Millet Flour:

• 5 oz of Millet flour contain 3 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 2.9 times more Phosphorus, 3.2 times more Potassium and 2.6 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Millet Flour contain similar levels of Manganese and Selenium per five ounces.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Millet flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.3 times more Fiber than Millet Flour.
• While 5 oz of Millet flour contain 2.4 times more Energy, 2.9 times more Fat, 2.4 times more Carbohydrate, 2.6 times more Sugars and 1.9 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.