Comparing Nutrients in 5 ounces Durum WheatVS Whole Wheat Flour

Macros Ratio

Protein Fat Carbs

Durum Wheat

15%

79%

Whole Wheat Flour

15%

79%

5 oz ▼

Macro Nutrients

Durum Wheatvs Whole Wheat Flour

16.6%481kcal

Energy

16.6%482kcal

481 kcalvs482 kcal

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

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3.6%3.5g

Fat

3.65%3.54g

3.5 gvs3.54 g

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

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2%0.64g

Saturated Fat

1.9%0.61g

0.64 gvs0.61 g

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

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4.25%0.068g

Omega 3

6.47%0.1g

0.068 gvs0.1 g

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

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7.75%1.3g

Omega 6

9.1%1.55g

1.3 gvs1.55 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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77.6%101g

Carbohydrate

78.5%102g

101 gvs102 g

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

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Sugars

0.8%0.58g

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

NA gvs0.58 g

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

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Fructose

0.098%0.071g

≤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]

NA gvs0.071 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%0.51g

NA gvs0.51 g

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

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Fiber

40%15g

NA gvs15 g

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

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34.6%19.4g

Protein

33.4%18.7g

19.4 gvs18.7 g

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

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Vitamins

Durum Wheatvs Whole Wheat Flour

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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49.5%0.59mg

Vitamin B1

59.3%0.71mg

Thiamine

0.59 mgvs0.71 mg

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

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13%0.17mg

Vitamin B2

18%0.23mg

Riboflavin

0.17 mgvs0.23 mg

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

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59.7%9.55mg

Vitamin B3

44%7.03mg

Niacin, nicotinic acid, niacinamide

9.55 mgvs7.03 mg

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

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26.5%1.33mg

Vitamin B5

17%0.85mg

Pantothenic acid

1.33 mgvs0.85 mg

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

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45.7%0.59mg

Vitamin B6

44.4%0.58mg

Pyridoxine

0.59 mgvs0.58 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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15.2%61μg

Vitamin B9

15.6%62.4μg

Folates and Folic Acid

61 μgvs62.4 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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Vitamin E

6.7%1mg

Tocopherols and Tocotrienols

NA mgvs1 mg

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

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Vitamin K

2.24%2.7μg

Phytomenadione or phylloquinone

NA μgvs2.7 μg

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

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Minerals

Durum Wheatvs Whole Wheat Flour

4.8%48mg

Calcium

4.8%48mg

48 mgvs48 mg

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

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87%0.78mg

Copper

64.6%0.58mg

0.78 mgvs0.58 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%5mg

Iron

63.8%5.1mg

5 mgvs5.1 mg

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

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48.6%204mg

Magnesium

46.2%194mg

204 mgvs194 mg

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

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186%4.27mg

Manganese

251%5.76mg

4.27 mgvs5.76 mg

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

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Molybdenum

184%83μg

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

NA μgvs83 μg

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

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103%720mg

Phosphorus

72.3%506mg

720 mgvs506 mg

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

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18%611mg

Potassium

15%515mg

611 mgvs515 mg

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

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230%127μg

Selenium

159%87.6μg

127 μgvs87.6 μg

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

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0.19%2.83mg

Sodium

0.19%2.83mg

2.83 mgvs2.83 mg

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

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53.6%5.9mg

Zinc

33.5%3.7mg

5.9 mgvs3.7 mg

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

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0.42%15.5g

Water

0.41%15.2g

15.5 gvs15.2 g

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

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Lets compare vitamin content per 5 ounces of Durum Wheat vs Whole Wheat Flour:

Durum Wheat has 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Whole-grain Wheat Flour.
While Whole-grain Wheat Flour contains 1.4 times more Vitamin B2 than Durum Wheat.
Both Durum Wheat and Whole-grain Wheat Flour have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 5 oz.
Both Durum Wheat as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Durum Wheat vs Whole Wheat Flour:

Durum Wheat has 1.3 times more Copper, 1.4 times more Phosphorus, 1.4 times more Selenium and 1.6 times more Zinc than Whole-grain Wheat Flour.
While Whole-grain Wheat Flour contains 1.4 times more Manganese than Durum Wheat.
Both Durum Wheat and Whole-grain Wheat Flour have similar amounts of Calcium, Iron, Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Whole-grain Wheat Flour contains 1.5 times more Omega 3 than Durum Wheat.
Both Durum Wheat and Whole-grain Wheat Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 5 oz.
Both Durum Wheat as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Durum WheatVS Wheat BranWhole Wheat FlourVS Wheat BranDurum WheatVS Wheat flour, white, all-purpose, enriched, bleachedWhole Wheat FlourVS Wheat flour, white, all-purpose, enriched, bleached

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Comparing Nutrients in 5 ounces Durum WheatVS Whole Wheat Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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