Comparing Nutrients in 100 calories Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Enriched Bleached 10% Protein White (industrial) Wheat Flour

Weight per 100 calories

• Spaghetti, protein-fortified, dry, enriched (n x 6.25): 26.7g
• Enriched Bleached 10% Protein White (industrial) Wheat Flour: 27.3g

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 Bleached 10% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%
Enriched Bleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Enriched Bleached 10% Protein White (industrial) 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	0.42% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	1.55% 0.025g	0.29% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.33% 0.23g	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	0.18% 0.13g	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	0.011% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 0.055g	g per day for Men 19-50 years
Fiber	1.7% 0.64g	1.73% 0.66g	38g per day for Men 19-50 years
Protein	10.4% 5.82g	4.74% 2.65g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Enriched Bleached 10% Protein White (industrial) 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	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	9.35% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	0.78% 0.01mg	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	11.6% 46.4μg	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	0.091% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Enriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	0.55% 5.46mg	1000mg per day for Men 19-50 years
Copper	8.26% 0.074mg	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	14% 1.1mg	17.3% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.14% 17.4mg	1.63% 6.83mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	9.7% 0.22mg	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	6.23% 43.6mg	4.18% 29.2mg	700mg per day for Men 19-50 years
Potassium	1.6% 53.7mg	1.2% 40.7mg	3400mg per day for Men 19-50 years
Selenium	NA	7.25% 4μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.14mg	0.036% 0.55mg	1500mg per day for Men 19-50 years
Zinc	4.35% 0.48mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.067% 2.47g	0.089% 3.3g	3700g per day for Men 19-50 years

Spaghetti, Protein-fortified, Dry, Enriched (n X 6.25) VS Enriched Bleached 10% Protein White (industrial) 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 Bleached 10% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 100 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:

• 100 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Bleached 10% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Enriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Enriched Bleached 10% Protein White (industrial) 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 Bleached 10% Protein White (industrial) Wheat Flour:

• 100 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 1.4 times more Copper, 2.5 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Zinc than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Bleached 10% Protein White (industrial) Wheat Flour contain similar levels of Iron and Manganese per 100 calories.
• 100 calories of Enriched Bleached 10% Protein White (industrial) Wheat Flour lack sufficient amounts of Magnesium
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Enriched Bleached 10% Protein White (industrial) 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 2.2 times more Protein than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Bleached 10% Protein White (industrial) 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 Enriched Bleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3, Omega 6 and Fiber in 100 calories.