Comparing Nutrients in 5 ounces Enriched white Wheat flour for bread VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Enriched white Wheat flour for bread	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	17.6% 512kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.35g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.63% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	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	8.95% 3.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	30.3% 17g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	6.32% 0.082mg	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	2.13% 8.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.78% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	10% 0.091mg	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	78% 6.25mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	9.43% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	115% 52μg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	102% 56.3μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.51% 19g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Cooked Corn Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched white Wheat flour for bread versus 5 oz of Cooked Corn Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched white Wheat flour for bread vs Cooked Corn Pasta:

• 5 ounces of Enriched white Wheat flour for bread have 15.3 times more Vitamin B1, 22.3 times more Vitamin B2, 13.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 30.5 times more Vitamin B9 than Cooked Corn Pasta.
• While 5 oz of Cooked Corn Gluten-free Pasta contain 1.6 times more Vitamin B6 than Enriched white Wheat flour for bread.
• 5 ounces of Cooked Corn Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Enriched white Wheat flour for bread as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Enriched white Wheat flour for bread vs Cooked Corn Pasta:

• 5 ounces of Enriched white Wheat flour for bread have 2.8 times more Copper, 17.6 times more Iron, 5.2 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Potassium, 14.2 times more Selenium and 1.3 times more Zinc than Cooked Corn Pasta.
• While 5 oz of Cooked Corn Gluten-free Pasta contain 1.4 times more Magnesium than Enriched white Wheat flour for bread.
• 5 ounces of Cooked Corn Pasta lack sufficient amounts of Potassium
• Both Enriched white Wheat flour for bread as well as Cooked Corn Gluten-free Pasta lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched white Wheat flour for bread have 2.9 times more Energy, 4.3 times more Omega 3, 2.2 times more Omega 6, 2.6 times more Carbohydrate and 4.6 times more Protein than Cooked Corn Pasta.
• While 5 oz of Cooked Corn Gluten-free Pasta contain 2 times more Fiber than Enriched white Wheat flour for bread.
• 5 ounces of Cooked Corn Pasta provide inadequate amounts of Omega 3 and Omega 6