Comparing Nutrients in 7 ounces Millet Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	26% 758kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	NA	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	NA	1.6g per day for Men 19-50 years
Omega 6	29.8% 5.06g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	47% 61.3g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	1.78% 1.3g	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% 0g	0.19% 0.14g	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	% 2.5g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.2g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	38% 21.3g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.7% 12mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	9.92% 0.13mg	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% 83.3μg	19% 75.4μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	39.7% 0.36mg	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	98% 7.8mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	85% 1.96mg	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	80.8% 566mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 7 oz

Compare the macro and micronutrient content in 7 oz of Millet Flour versus 7 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 7 ounces of Millet Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Millet Flour have 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 4.9 times more Vitamin B5 and 5.7 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.8 times more Vitamin B2 than Millet flour.
• Both Millet Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B9 per seven ounces.
• Both Millet flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Millet Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Millet Flour have 3 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 2.9 times more Phosphorus, 3.2 times more Potassium and 2.6 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• Both Millet Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Manganese and Selenium per seven ounces.
• Both Millet flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Millet Flour have 2.4 times more Energy, 2.9 times more Fat, 2.4 times more Carbohydrate, 2.6 times more Sugars and 1.9 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.3 times more Fiber than Millet flour.