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

Weight per 100 calories

• Enriched Wheat Flour: 27.5g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 61g

Enriched Wheat Flour 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 - Enriched Wheat Flour or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Enriched Wheat Flour	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	0.28% 0.27g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.63% 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	16% 21g	14.5% 19g	130g per day for Men 19-50 years
Sugars	0.1% 0.074g	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	1.95% 0.74g	3.2% 1.2g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	9.65% 5.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Wheat Flour	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	18% 0.22mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	7.55% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.93% 0.012mg	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	12.6% 50.3μg	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	0.42% 0.063mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.082μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.41% 4.12mg	0.61% 6.1mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	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	16% 1.27mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	1.44% 6.04mg	4.36% 18.3mg	420mg per day for Men 19-50 years
Manganese	8.15% 0.19mg	11% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	17% 7.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.24% 29.7mg	4.36% 30.5mg	700mg per day for Men 19-50 years
Potassium	0.86% 29.4mg	0.75% 25.6mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	0.2% 3.05mg	1500mg per day for Men 19-50 years
Zinc	1.75% 0.19mg	2.77% 0.3mg	11mg per day for Men 19-50 years
Water	0.089% 3.27g	0.98% 36.4g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Enriched Wheat Flour have 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 100 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.4 times more Vitamin B5 and 3.2 times more Vitamin B6 than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B1 and Vitamin B9 per 100 calories.
• 100 calories of Enriched Wheat Flour have insufficient amounts of Vitamin B6
• Both Unbleached Enriched All-purpose White Wheat Flour 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 Enriched Wheat Flour vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 100 calories of Enriched Wheat Flour have 2.9 times more Iron 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 Copper, 3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Selenium and 1.6 times more Zinc than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Phosphorus per 100 calories.
• 100 calories of Enriched Wheat Flour lack sufficient amounts of Magnesium and Zinc
• Both Unbleached Enriched All-purpose White Wheat Flour 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 1.6 times more Fiber and 1.9 times more Protein than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Enriched Wheat Flour provide inadequate amounts of Fiber
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.