Comparing Nutrients in 7 ounces Wheat flour, white, all-purpose, enriched, calcium-fortified VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Pasta	Recommended Dietary Allowance
Energy	25% 722kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	3.44% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	47% 61.2g	130g per day for Men 19-50 years
Sugars	NA	1.53% 1.1g	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	0.082% 0.06g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	14% 5.36g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	7.48% 0.097mg	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	3.47% 14μg	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	0.79% 0.12mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Pasta	Recommended Dietary Allowance
Calcium	50% 500mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	22% 0.2mg	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	115% 9.2mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	27.8% 0.64mg	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	30.6% 214mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	NA	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Cooked Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 39.3 times more Vitamin B1, 24.7 times more Vitamin B2, 14.8 times more Vitamin B3, 3.9 times more Vitamin B5 and 26.1 times more Vitamin B9 than Cooked Pasta.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cooked Pasta have similar amounts of Vitamin B6 per 7 oz.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Cooked Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 36 times more Calcium, 1.4 times more Copper, 9.3 times more Iron, 1.2 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than Cooked Pasta.
• While Cooked Pasta contains 5.2 times more Water than Wheat flour, white, all-purpose, enriched, calcium-fortified.

Comparison of macro-nutrients per 7 ounces:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 2.3 times more Energy, 1.3 times more Omega 6, 2.5 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Cooked Pasta.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cooked Pasta have similar amounts of Fat and Omega 3 per 7 oz.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.