Comparing Nutrients in 5 ounces Whole Soft Wheat Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Whole Soft Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	16.2% 471kcal	7.63% 221kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	2% 1.45g	1.27% 0.92g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	49% 18.6g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	14.4% 8.04g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.58mg	23.5% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	7.37% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	7.1% 0.092mg	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	9.92% 39.7μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	5% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	28.3% 0.26mg	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	65.7% 5.26mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	39.5% 166mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	60.8% 1.4mg	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	65.4% 458mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Soft Wheat Flour versus 5 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Soft Wheat Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 5 ounces of Whole Soft Wheat Flour have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Vitamin B9 than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Whole Soft Wheat Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 5 ounces of Whole Soft Wheat Flour have 3 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 3.3 times more Phosphorus, 5.5 times more Potassium and 2.9 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.4 times more Selenium than Soft Wheat Whole Grain Flour.
• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Soft Wheat Flour have 2.1 times more Energy, 1.3 times more Fat, 2.4 times more Carbohydrate, 2.9 times more Fiber and 1.7 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.