Comparing Nutrients in 5 ounces Semolina VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Semolina	Wheat Flour	Recommended Dietary Allowance
Energy	17.6% 510kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.28% 0.56g	3.26% 0.55g	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	83.2% 108g	130g per day for Men 19-50 years
Sugars	NA	0.53% 0.38g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	32% 18g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Semolina	Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	4.8% 0.062mg	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	25.5% 102μg	9.2% 37μg	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	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Wheat Flour	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	22.7% 0.2mg	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	21.8% 1.74mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	42% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	134% 60.4μg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	NA	87.4% 48μg	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	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Semolina vs Wheat Flour:

• Semolina has 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Unenriched All-purpose White Wheat Flour.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Semolina vs Wheat Flour:

• Semolina has 1.3 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Unenriched All-purpose White Wheat Flour.
• Both Semolina and Unenriched All-purpose White Wheat Flour have similar amounts of Calcium, Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Semolina has 1.7 times more Omega 3, 1.4 times more Fiber and 1.2 times more Protein than Unenriched All-purpose White Wheat Flour.
• Both Semolina and Unenriched All-purpose White Wheat Flour have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 5 oz.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.