Comparing Nutrients in 7 ounces Oat Flour VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Oat Flour	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	27.6% 802kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	9.97% 3.2g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	112% 145g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	7.1% 5.16g	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	0.55% 0.4g	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	% 0.2g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 1.2g	g per day for Men 19-50 years
Fiber	34% 13g	52.7% 20g	38g per day for Men 19-50 years
Protein	52% 29g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	99% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	42.7% 0.56mg	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	16% 63.5μg	29.3% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	9.26% 1.4mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	11% 109mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	94% 0.85mg	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	99% 7.94mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	347% 7.98mg	193% 4.45mg	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	128% 897mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	21.7% 736mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	250% 138μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.47% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS 51% whole wheat Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Flour versus 7 oz of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oat Flour vs 51% whole wheat Pasta:

• 7 ounces of Oat Flour have 1.9 times more Vitamin B1, 4.1 times more Vitamin E and 3.6 times more Vitamin K than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Partially Debranned Oat Flour.
• 7 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Oat Flour vs 51% whole wheat Pasta:

• 7 ounces of Oat Flour have 2 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2 times more Selenium than Partially Debranned Oat Flour.
• Both Oat Flour and 51% whole wheat Pasta contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Flour have 3.4 times more Fat, 4.6 times more Saturated Fat, 2.3 times more Omega 3 and 3.7 times more Omega 6 than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 3.3 times more Sugars and 1.6 times more Fiber than Partially Debranned Oat Flour.
• Both Oat Flour and 51% whole wheat Pasta offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.