Comparing Nutrients in 100 calories Semolina VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Weight per 100 calories

• Semolina: 28g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 61g

Semolina has 2.2 times more energy per 100g than Spaghetti, protein-fortified, cooked, enriched (n x 6.25). It has high energy density when compared to other foods. Spaghetti, protein-fortified, cooked, enriched (n x 6.25) having above average energy density.

Discover which food has more nutrients per 100 calories - Semolina or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Semolina	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	NA	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	2.85% 1.1g	3.2% 1.2g	38g per day for Men 19-50 years
Protein	6.3% 3.52g	9.65% 5.4g	56g per day for Men 19-50 years

Vitamins

	Semolina	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	7.55% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.029mg	3% 0.039mg	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	5% 20μg	12.5% 50μg	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	NA	NA	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

	Semolina	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.47% 4.72mg	0.61% 6.1mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.053mg	5.7% 0.051mg	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	4.27% 0.34mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	4.36% 18.3mg	420mg per day for Men 19-50 years
Manganese	7.48% 0.17mg	11% 0.25mg	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	5.4% 37.8mg	4.36% 30.5mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.7mg	0.75% 25.6mg	3400mg per day for Men 19-50 years
Selenium	NA	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	0.019% 0.28mg	0.2% 3.05mg	1500mg per day for Men 19-50 years
Zinc	2.65% 0.29mg	2.77% 0.3mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.98% 36.4g	3700g per day for Men 19-50 years

Semolina VS Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Semolina or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Lets compare vitamin content per 100 calories of Semolina vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 100 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 2.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Semolina.
• Both Semolina and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B3 and Vitamin B5 per 100 calories.
• 100 calories of Semolina have insufficient amounts of Vitamin B2
• Both Semolina as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Semolina vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 100 calories of Semolina have 1.2 times more Phosphorus than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 100 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.3 times more Iron, 1.4 times more Magnesium and 1.5 times more Manganese than Semolina.
• Both Semolina and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Copper and Zinc per 100 calories.
• Both Semolina as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.5 times more Protein than Semolina.
• Both Semolina and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• Both Semolina as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.