Comparing Nutrients in 100 grams Enriched Semolina VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	12.4% 360kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.98% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	4.28% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	52.3% 68g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.41g	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	32% 12g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Hard Red Spring Wheat	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	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	26% 0.34mg	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	10.8% 43μg	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	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	45.6% 0.41mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	29.5% 124mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	176% 4.06mg	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	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	163% 89.4μg	129% 70.7μg	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	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.34% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Hard Red Spring Wheat per 100 g

Compare the macro and micronutrient content in 100 g of Enriched Semolina versus 100 g of Hard Red Spring Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Enriched Semolina vs Hard Red Spring Wheat:

• 100 grams of Enriched Semolina have 1.6 times more Vitamin B1, 5.2 times more Vitamin B2 and 4.3 times more Vitamin B9 than Hard Red Spring Wheat.
• While 100 g of Hard Red Spring Wheat contain 1.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.9 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina and Hard Red Spring Wheat provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Hard Red Spring Wheat 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 Hard Red Spring Wheat:

• 100 grams of Enriched Semolina have 1.2 times more Iron and 1.3 times more Selenium than Hard Red Spring Wheat.
• While 100 g of Hard Red Spring Wheat contain 1.5 times more Calcium, 2.2 times more Copper, 2.6 times more Magnesium, 6.6 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 2.6 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 Hard Red Spring Wheat contain 1.8 times more Omega 6 and 3.1 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Hard Red Spring Wheat offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 100 grams.