Comparing Nutrients in 100 grams 51% whole wheat Pasta VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Oat Flour	15%	20%	65%

Macro Nutrients

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Energy	12.5% 362kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	5.02% 1.6g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	9.06% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	1.1% 0.8g	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	0.28% 0.2g	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	% 0.2g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.5g	g per day for Men 19-50 years
Fiber	26.6% 10g	17% 6.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	57.7% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.95mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	9.6% 0.13mg	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	14.8% 59μg	8% 32μg	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	1.13% 0.17mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Oat Flour	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	48.6% 0.44mg	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	41.6% 3.33mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	175% 4mg	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	41% 287mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	10.8% 366mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	126% 69.4μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	0.23% 8.55g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Oat Flour per 100 g

Compare the macro and micronutrient content in 100 g of 51% whole wheat Pasta versus 100 g of Oat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of 51% whole wheat Pasta vs Oat Flour:

• 100 grams of 51% whole wheat Pasta have 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oat Flour.
• While 100 g of Partially Debranned Oat Flour contain 1.9 times more Vitamin B1, 4.1 times more Vitamin E and 3.6 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 100 grams of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 100 grams for 51% whole wheat Pasta vs Oat Flour:

• 100 grams of 51% whole wheat Pasta have 2 times more Selenium than Oat Flour.
• While 100 g of Partially Debranned Oat Flour contain 2 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour contain similar levels of Copper, Iron and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of 51% whole wheat Pasta have 3.3 times more Sugars and 1.6 times more Fiber than Oat Flour.
• While 100 g of Partially Debranned Oat Flour contain 3.4 times more Fat, 4.6 times more Saturated Fat, 2.3 times more Omega 3 and 3.7 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Oat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.