Comparing Nutrients in 7 ounces Enriched white Wheat flour for bread VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Enriched white Wheat flour for bread	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	24.7% 716kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	10.5% 1.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	121% 157g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	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	12.5% 4.76g	57.4% 22g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	26.4% 15g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	38.2% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	31.4% 0.41mg	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	12.4% 49.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	44.5% 0.4mg	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	109% 8.75mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	56.2% 236mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	41.7% 0.96mg	2.3mg per day for Men 19-50 years
Molybdenum	161% 72.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.5% 192mg	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	143% 78.8μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	32.3% 3.55mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Dry Corn Gluten-free Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched white Wheat flour for bread versus 7 oz of Dry Corn Gluten-free Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched white Wheat flour for bread vs Dry Corn Gluten-free Pasta:

• 7 ounces of Enriched white Wheat flour for bread have 3.5 times more Vitamin B1, 5.9 times more Vitamin B2, 3.1 times more Vitamin B3 and 7.3 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• While 7 oz of Dry Corn Gluten-free Pasta contain 5.6 times more Vitamin B6 than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Dry Corn Gluten-free Pasta provide similar amounts of Vitamin B5 per seven ounces.
• Both Enriched white Wheat flour for bread as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Enriched white Wheat flour for bread vs Dry Corn Gluten-free Pasta:

• 7 ounces of Enriched white Wheat flour for bread have 4.7 times more Iron, 1.6 times more Manganese and 5 times more Selenium than Dry Corn Gluten-free Pasta.
• While 7 oz of Dry Corn Gluten-free Pasta contain 4.8 times more Magnesium, 2.6 times more Phosphorus, 2.9 times more Potassium and 2.1 times more Zinc than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Dry Corn Gluten-free Pasta contain similar levels of Copper per seven ounces.
• Both Enriched white Wheat flour for bread as well as Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched white Wheat flour for bread have 1.5 times more Omega 3 and 1.6 times more Protein than Dry Corn Gluten-free Pasta.
• While 7 oz of Dry Corn Gluten-free Pasta contain 1.3 times more Fat, 1.3 times more Omega 6 and 4.6 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Dry Corn Gluten-free Pasta offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3