Comparing Nutrients in 500 calories Oat FlourVS 51% whole wheat Pasta

Weight per 500 calories

Oat Flour

124g

51% whole wheat Pasta

138g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Oat Flour or 51% whole wheat Pasta?

Macros Ratio

Protein Fat Carbs

Oat Flour

15%

20%

65%

51% whole wheat Pasta

15%

78%

500 kcal ▼

Macro Nutrients

Oat Flourvs 51% whole wheat Pasta

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.6%11.3g

Fat

3.8%3.7g

11.3 gvs3.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.2%2g

Saturated Fat

1.5%0.48g

2 gvs0.48 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.2%0.18g

Omega 3

5.35%0.086g

0.18 gvs0.086 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23%3.94g

Omega 6

7.03%1.2g

3.94 gvs1.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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62.5%81.3g

Carbohydrate

77.7%101g

81.3 gvs101 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.37%0.99g

Sugars

4.95%3.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.99 gvs3.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0.38%0.28g

≤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]

0 gvs0.28 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.12g

Glucose

%0.28g

0.12 gvs0.28 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.62g

Sucrose

%0.83g

0.62 gvs0.83 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%8.04g

Fiber

36.7%14g

8.04 gvs14 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.4%18g

Protein

33.3%18.7g

18 gvs18.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oat Flourvs 51% whole wheat Pasta

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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71.4%0.86mg

Vitamin B1

42.7%0.51mg

Thiamine

0.86 mgvs0.51 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.15mg

Vitamin B2

20.5%0.27mg

Riboflavin

0.15 mgvs0.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.4%1.82mg

Vitamin B3

68.6%11mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs11 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.98%0.25mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.25 mgvs1.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12%0.15mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.15 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.9%39.6μg

Vitamin B9

20.4%81.5μg

Folates and Folic Acid

39.6 μgvs81.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.78%0.87mg

Vitamin E

1.57%0.23mg

Tocopherols and Tocotrienols

0.87 mgvs0.23 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.3%3.96μg

Vitamin K

1.04%1.24μg

Phytomenadione or phylloquinone

3.96 μgvs1.24 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oat Flourvs 51% whole wheat Pasta

6.8%68mg

Calcium

3.73%37.3mg

68 mgvs37.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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60%0.54mg

Copper

65.4%0.59mg

0.54 mgvs0.59 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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62%4.95mg

Iron

57.5%4.6mg

4.95 mgvs4.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42.4%178mg

Magnesium

34.2%144mg

178 mgvs144 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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216%4.97mg

Manganese

135%3.1mg

4.97 mgvs3.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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80%559mg

Phosphorus

56.6%396mg

559 mgvs396 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.5%459mg

Potassium

15%506mg

459 mgvs506 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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76.5%42μg

Selenium

174%96μg

42 μgvs96 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.57%23.5mg

Sodium

1%15mg

23.5 mgvs15 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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36%3.96mg

Zinc

30%3.3mg

3.96 mgvs3.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.29%10.6g

Water

0.33%12.2g

10.6 gvs12.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oat Flour vs 51% whole wheat Pasta:

Partially Debranned Oat Flour has 1.7 times more Vitamin B1 and 3.7 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.7 times more Vitamin B2, 6 times more Vitamin B3, 4.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oat Flour vs 51% whole wheat Pasta:

Partially Debranned Oat Flour has 1.8 times more Calcium, 1.2 times more Magnesium, 1.6 times more Manganese and 1.4 times more Phosphorus than Dry 51% whole wheat Pasta with Unenriched Semolina .
While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.3 times more Selenium than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Copper, Iron, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Partially Debranned Oat Flour has 3 times more Fat, 4.1 times more Saturated Fat, 2.1 times more Omega 3 and 3.3 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.7 times more Fiber than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Partially Debranned Oat Flour as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oat FlourVS Dry Rice Noodles51% whole wheat PastaVS Dry Rice NoodlesOat FlourVS Cooked 51% Whole Wheat Pasta51% whole wheat PastaVS Cooked 51% Whole Wheat Pasta

Compare Foods

Comparing Nutrients in 500 calories Oat FlourVS 51% whole wheat Pasta

Weight per 500 calories

Which food has more nutrients per 500 calories - Oat Flour or 51% whole wheat Pasta?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: