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

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Energy	25% 722kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.7% 0.55g	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	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	7.3% 5.3g	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	0.3% 0.22g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	14% 5.36g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry 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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	21.7% 0.28mg	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	8.93% 35.7μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry Pasta	Recommended Dietary Allowance
Calcium	50% 500mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	63.7% 0.57mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	79% 1.8mg	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	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	NA	228% 125μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.53% 19.6g	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 Dry Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 8.7 times more Vitamin B1, 8.2 times more Vitamin B2, 3.5 times more Vitamin B3 and 10.2 times more Vitamin B9 than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 3.2 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of Vitamin B5 per 7 oz.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Unenriched 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 Dry Pasta:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 12 times more Calcium and 3.6 times more Iron than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 2 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 2 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.

Comparison of macro-nutrients per 7 ounces:

• Dry Unenriched Pasta contains 1.5 times more Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Unenriched Pasta have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 7 oz.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Unenriched Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.