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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 15.8mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	19% 0.25mg	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	29.3% 117μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.25% 0.34mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 7 ounces of 51% whole wheat Pasta have 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 Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 1.9 times more Vitamin B1, 4.1 times more Vitamin E and 3.6 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 7 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

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

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

Comparison of macro-nutrients per 7 ounces:

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