Comparing Nutrients in 7 ounces Enriched Semolina VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Enriched Semolina	Hard white Wheat	Recommended Dietary Allowance
Energy	24.6% 714kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	8.35% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	116% 151g	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	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Hard white 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	56% 0.73mg	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	19% 75.4μg	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 white Wheat	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	80% 0.72mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	330% 7.6mg	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	101% 704mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	25.2% 857mg	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	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Hard white Wheat per 7 oz

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

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

• 7 ounces of Enriched Semolina have 2.1 times more Vitamin B1, 5.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.8 times more Vitamin B9 than Hard white Wheat.
• While 7 oz of Hard white Wheat contain 1.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.9 times more Vitamin E than Enriched Semolina.
• 7 ounces of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Hard white 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 white Wheat:

• 7 oz of Hard white Wheat contain 1.9 times more Calcium, 1.9 times more Copper, 2 times more Magnesium, 6.2 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium and 3.2 times more Zinc than Enriched Semolina.
• Both Enriched Semolina and Hard white Wheat contain similar levels of Iron per seven ounces.
• 7 ounces of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Hard white Wheat contain 1.8 times more Omega 6 and 3.1 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Hard white Wheat offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per seven ounces.