Comparing Nutrients in 5 ounces 51% whole wheat Pasta VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Oat Flour	15%	20%	65%

Macro Nutrients

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Energy	17.7% 513kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	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	79.7% 104g	71.6% 93g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.39% 0.28g	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	% 0.28g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.85g	% 0.71g	g per day for Men 19-50 years
Fiber	37.7% 14.3g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	34% 19g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	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	44% 0.53mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.4% 11.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	21% 83.6μg	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	1.6% 0.24mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	59% 4.72mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	58% 407mg	92% 641mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Oat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 51% whole wheat Pasta vs Oat Flour:

• 5 ounces of 51% whole wheat Pasta have 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oat Flour.
• While 5 oz of Partially Debranned Oat Flour contain 1.9 times more Vitamin B1, 4.1 times more Vitamin E and 3.6 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 5 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for 51% whole wheat Pasta vs Oat Flour:

• 5 ounces of 51% whole wheat Pasta have 2 times more Selenium than Oat Flour.
• While 5 oz of Partially Debranned Oat Flour contain 2 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour contain similar levels of Copper, Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of 51% whole wheat Pasta have 3.3 times more Sugars and 1.6 times more Fiber than Oat Flour.
• While 5 oz of Partially Debranned Oat Flour contain 3.4 times more Fat, 4.6 times more Saturated Fat, 2.3 times more Omega 3 and 3.7 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.