Comparing Nutrients in 100 grams Enriched Semolina VS Soft Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Enriched Semolina	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	12.4% 360kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	57% 74.2g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Soft Red Winter 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	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	21% 0.27mg	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	10.3% 41μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	50% 0.45mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	191% 4.4mg	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	19.4% 136mg	70.4% 493mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	11.7% 397mg	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% 2.63mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Soft Red Winter Wheat per 100 g

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

Lets compare vitamin content per 100 grams of Enriched Semolina vs Soft Red Winter Wheat:

• 100 grams of Enriched Semolina have 2.1 times more Vitamin B1, 5.9 times more Vitamin B2, 1.2 times more Vitamin B3 and 4.5 times more Vitamin B9 than Soft Red Winter Wheat.
• While 100 g of Soft Red Winter Wheat contain 1.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 3.9 times more Vitamin E than Enriched Semolina.
• 100 grams of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Soft Red Winter 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 Soft Red Winter Wheat:

• 100 grams of Enriched Semolina have 1.4 times more Iron than Soft Red Winter Wheat.
• While 100 g of Soft Red Winter Wheat contain 1.6 times more Calcium, 2.4 times more Copper, 2.7 times more Magnesium, 7.1 times more Manganese, 3.6 times more Phosphorus, 2.1 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 grams of Enriched Semolina have 1.3 times more Omega 3 and 1.2 times more Protein than Soft Red Winter Wheat.
• While 100 g of Soft Red Winter Wheat contain 1.6 times more Omega 6 and 3.2 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Soft Red Winter Wheat offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Soft Red Winter Wheat provide inadequate amounts of Omega 3