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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked 51% Whole Wheat Pasta	Oat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	13.6% 0.18mg	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	7.1% 28.3μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Oat Flour	Recommended Dietary Allowance
Calcium	1.7% 17mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	69% 0.62mg	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	29.2% 2.34mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	63.6% 1.46mg	248% 5.7mg	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	22.3% 156mg	92% 641mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	2.33% 86g	0.33% 12g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked 51% Whole Wheat Pasta versus 5 oz of Oat 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 vs Oat Flour:

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

• 5 oz of Partially Debranned Oat Flour contain 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Oat Flour 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 oz of Partially Debranned Oat Flour contain 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.