Comparing Nutrients in 7 ounces Enriched Semolina VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	24.6% 714kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	8.5% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	45% 25g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Hard Red Spring Wheat	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	51.3% 0.67mg	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	21.3% 85.3μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	90% 0.81mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	350% 8.05mg	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	94% 659mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	255% 140μg	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	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Hard Red Spring Wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched Semolina versus 7 oz of Hard Red Spring Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched Semolina vs Hard Red Spring Wheat:

• 7 ounces of Enriched Semolina have 1.6 times more Vitamin B1, 5.2 times more Vitamin B2 and 4.3 times more Vitamin B9 than Hard Red Spring Wheat.
• While 7 oz of Hard Red Spring Wheat contain 1.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.9 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina and Hard Red Spring Wheat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Hard Red Spring Wheat 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 Hard Red Spring Wheat:

• 7 ounces of Enriched Semolina have 1.2 times more Iron and 1.3 times more Selenium than Hard Red Spring Wheat.
• While 7 oz of Hard Red Spring Wheat contain 1.5 times more Calcium, 2.2 times more Copper, 2.6 times more Magnesium, 6.6 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 2.6 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 Hard Red Spring Wheat contain 1.8 times more Omega 6 and 3.1 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Hard Red Spring Wheat offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per seven ounces.