Comparing Nutrients in 7 ounces Enriched Semolina VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Energy	24.6% 714kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	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	20.4% 7.74g	76.2% 29g	38g per day for Men 19-50 years
Protein	45% 25g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	61.5% 0.8mg	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	91% 363μg	36.7% 147μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	123% 1.1mg	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	108% 8.65mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	72.3% 304mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	361% 8.3mg	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	38.6% 270mg	91% 637mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Whole Triticale Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched Semolina versus 7 oz of Whole Triticale Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched Semolina vs Whole Triticale Flour:

• 7 ounces of Enriched Semolina have 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Whole Triticale Flour.
• While 7 oz of Whole-grain Triticale Flour contain 3.7 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.5 times more Vitamin E than Enriched Semolina.
• 7 ounces of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Enriched Semolina vs Whole Triticale Flour:

• 7 ounces of Enriched Semolina have 1.7 times more Iron than Whole Triticale Flour.
• While 7 oz of Whole-grain Triticale Flour contain 2.1 times more Calcium, 3 times more Copper, 3.3 times more Magnesium, 6.8 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 2.5 times more Zinc than Enriched Semolina.
• 7 ounces of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Whole-grain Triticale Flour contain 1.4 times more Omega 3, 1.9 times more Omega 6 and 3.7 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Whole Triticale Flour offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.