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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.3% 0.74mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.54% 0.43mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	5% 0.065mg	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	42.5% 170μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.33% 0.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	20% 0.18mg	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	63.3% 5.06mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	43% 0.99mg	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	18.3% 128mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	0.35% 13g	1.66% 61.5g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.5 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Vitamin B6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 100 grams.

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

• 100 grams of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.2 times more Iron, 1.3 times more Phosphorus and 1.7 times more Potassium than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Manganese than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Copper, Magnesium, Selenium and Zinc per 100 grams.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

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