Comparing Nutrients in 100 grams Enriched Semolina VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Energy	12.4% 360kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	4.36% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	56.3% 73g	130g per day for Men 19-50 years
Sugars	NA	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	10.3% 3.9g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.6% 0.81mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	31% 0.4mg	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	45.8% 183μg	18.5% 74μg	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	1.73% 0.26mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	62% 0.56mg	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	54.5% 4.36mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	182% 4.2mg	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	19.4% 136mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	163% 89.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Whole Triticale Flour per 100 g

Compare the macro and micronutrient content in 100 g of Enriched Semolina versus 100 g of Whole Triticale Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Enriched Semolina vs Whole Triticale Flour:

• 100 grams of Enriched Semolina have 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Whole Triticale Flour.
• While 100 g of Whole-grain Triticale Flour contain 3.7 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.5 times more Vitamin E than Enriched Semolina.
• 100 grams of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Enriched Semolina vs Whole Triticale Flour:

• 100 grams of Enriched Semolina have 1.7 times more Iron than Whole Triticale Flour.
• While 100 g of Whole-grain Triticale Flour contain 2.1 times more Calcium, 3 times more Copper, 3.3 times more Magnesium, 6.8 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 2.5 times more Zinc than Enriched Semolina.
• 100 grams of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Whole-grain Triticale Flour contain 1.4 times more Omega 3, 1.9 times more Omega 6 and 3.7 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Whole Triticale Flour offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.