Comparing Nutrients in 100 grams Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	5.38% 156kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.48g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 31g	53.8% 70g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	1.27% 0.92g	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	0.097% 0.07g	0.041% 0.03g	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	% 0.07g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.15g	g per day for Men 19-50 years
Fiber	12% 4.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	10% 5.67g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	8.54% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	3.46% 0.045mg	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	9.5% 38μg	7.75% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	21.7% 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	19.8% 1.58mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	24.7% 0.57mg	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	14% 97mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.27% 1.02mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 100 g of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 100 g of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 1.6 times more Vitamin B5 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B1 per 100 grams.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.3 times more Iron and 1.7 times more Manganese than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 100 g of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 1.3 times more Phosphorus and 1.7 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain similar levels of Copper, Magnesium, Selenium and Zinc per 100 grams.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.9 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 100 g of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 2.3 times more Energy, 2.3 times more Carbohydrate and 2.7 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.