Comparing Nutrients in 100 calories Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Enriched Wheat Flour

Weight per 100 calories

• Spaghetti, protein-fortified, dry, enriched (n x 6.25): 26.7g
• Enriched Wheat Flour: 27.5g

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

Discover which food has more nutrients per 100 calories - Spaghetti, protein-fortified, dry, enriched (n x 6.25) or Enriched Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%
Enriched Wheat Flour	12%	2%	86%

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Enriched Wheat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.55% 0.025g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	0.1% 0.074g	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	1.7% 0.64g	1.95% 0.74g	38g per day for Men 19-50 years
Protein	10.4% 5.82g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Enriched Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.4% 0.32mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	0.93% 0.012mg	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	18.6% 74.3μg	12.6% 50.3μg	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	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.069% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	0.41% 4.12mg	1000mg per day for Men 19-50 years
Copper	8.26% 0.074mg	4.4% 0.04mg	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	14% 1.1mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.14% 17.4mg	1.44% 6.04mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	8.15% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17% 7.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.23% 43.6mg	4.24% 29.7mg	700mg per day for Men 19-50 years
Potassium	1.6% 53.7mg	0.86% 29.4mg	3400mg per day for Men 19-50 years
Selenium	NA	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.14mg	0.037% 0.55mg	1500mg per day for Men 19-50 years
Zinc	4.35% 0.48mg	1.75% 0.19mg	11mg per day for Men 19-50 years
Water	0.067% 2.47g	0.089% 3.27g	3700g per day for Men 19-50 years

Spaghetti, Protein-fortified, Dry, Enriched (n X 6.25) VS Enriched Wheat Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Spaghetti, protein-fortified, dry, enriched (n x 6.25) or Enriched Wheat Flour?

Lets compare vitamin content per 100 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Enriched Wheat Flour:

• 100 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Enriched Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Wheat Flour provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Enriched Wheat Flour have insufficient amounts of Vitamin B6
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Unbleached Enriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Enriched Wheat Flour:

• 100 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 1.9 times more Copper, 2.9 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 2.5 times more Zinc than Enriched Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Wheat Flour contain similar levels of Iron per 100 calories.
• 100 calories of Enriched Wheat Flour lack sufficient amounts of Magnesium and Zinc
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Unbleached Enriched All-purpose White Wheat Flour lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 2.1 times more Protein than Enriched Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Wheat Flour offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Unbleached Enriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3, Omega 6 and Fiber in 100 calories.