Comparing Nutrients in 5 ounces Enriched Semolina VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Energy	17.6% 510kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	3.28% 0.56g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	79.7% 104g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.5% 5.53g	54.5% 20.7g	38g per day for Men 19-50 years
Protein	32% 18g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	44% 0.57mg	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	65% 259μg	26.2% 105μg	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	2.46% 0.37mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	88% 0.79mg	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	77.3% 6.2mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	51.6% 217mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	258% 5.93mg	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	27.5% 193mg	65% 455mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Whole Triticale Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Semolina versus 5 oz of Whole Triticale Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched Semolina vs Whole Triticale Flour:

• 5 ounces of Enriched Semolina have 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Whole Triticale Flour.
• While 5 oz of Whole-grain Triticale Flour contain 3.7 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.5 times more Vitamin E than Enriched Semolina.
• 5 ounces of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enriched Semolina vs Whole Triticale Flour:

• 5 ounces of Enriched Semolina have 1.7 times more Iron than Whole Triticale Flour.
• While 5 oz of Whole-grain Triticale Flour contain 2.1 times more Calcium, 3 times more Copper, 3.3 times more Magnesium, 6.8 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 2.5 times more Zinc than Enriched Semolina.
• 5 ounces of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Whole-grain Triticale Flour contain 1.4 times more Omega 3, 1.9 times more Omega 6 and 3.7 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Whole Triticale Flour offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.