Comparing Nutrients in 100 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Millet Flour

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 64g
• Millet Flour: 26g

Millet flour has 2.4 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta with Enriched Semolina having above average energy density.

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Millet Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Millet Flour	11%	10%	79%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	3.93% 0.67g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	15.2% 19.8g	15% 19.7g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	0.6% 0.43g	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	0.062% 0.045g	0% 0g	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	% 0.045g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 0.064g	% 0.079g	g per day for Men 19-50 years
Fiber	7.6% 2.9g	2.4% 0.92g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	1.47% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.85% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	6.65% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	7.5% 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	6.1% 24.4μg	2.75% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.19% 0.029mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	0.17% 0.21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Millet Flour	Recommended Dietary Allowance
Calcium	0.71% 7.05mg	0.37% 3.66mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	15.6% 0.14mg	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	12.7% 1mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.26% 26.3mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	11.4% 0.26mg	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	8.9% 62mg	10.7% 74.6mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	1.72% 58.6mg	3400mg per day for Men 19-50 years
Selenium	35.8% 19.7μg	15.6% 8.56μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.56mg	0.07% 1.05mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	6.26% 0.69mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.061% 2.27g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Millet Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Millet Flour?

Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Millet Flour:

• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 4.5 times more Vitamin B2 and 2.2 times more Vitamin B9 than Millet Flour.
• While 100 kcal of Millet flour contain 2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Millet Flour provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
• 100 calories of Millet Flour have insufficient amounts of Vitamin B2
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Millet flour have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Millet Flour:

• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.4 times more Manganese and 2.3 times more Selenium than Millet Flour.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Millet Flour contain similar levels of Copper, Iron, Magnesium, Phosphorus and Zinc per 100 calories.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Millet flour lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 3.1 times more Fiber and 1.3 times more Protein than Millet Flour.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Millet Flour offer comparable quantities of Energy and Carbohydrate per 100 calories.