Comparing Nutrients in 100 calories Enriched Bleached 9% Protein White Wheat Flour VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Weight per 100 calories

• Enriched Bleached 9% Protein White Wheat Flour: 27g
• Spaghetti, protein-fortified, dry, enriched (n x 6.25): 26.7g

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

Which food has more nutrients per 100 calories - Enriched Bleached 9% Protein White Wheat Flour or Spaghetti, protein-fortified, dry, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Enriched Bleached 9% Protein White Wheat Flour	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.29% 0.005g	1.55% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	0.2% 0.15g	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	0.011% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 0.071g	NA	g per day for Men 19-50 years
Fiber	NA	1.7% 0.64g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	10.4% 5.82g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White Wheat Flour	Spaghetti, protein-fortified, dry, 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	16.7% 0.2mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.33% 0.12mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	12.8% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.78% 0.01mg	3.66% 0.048mg	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	11.6% 46.3μg	18.6% 74.3μg	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	0.091% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.082μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 9% Protein White Wheat Flour	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.54% 5.45mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	8.26% 0.074mg	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	17.2% 1.38mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.45mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	7.44% 0.17mg	10.6% 0.24mg	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	3.3% 23mg	6.23% 43.6mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	1.6% 53.7mg	3400mg per day for Men 19-50 years
Selenium	5.65% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.036% 0.54mg	0.14% 2.14mg	1500mg per day for Men 19-50 years
Zinc	2.33% 0.26mg	4.35% 0.48mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.067% 2.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Enriched Bleached 9% Protein White Wheat Flour vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.6 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Vitamin B2 per 100 kcal.
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Enriched Bleached 9% Protein White Wheat Flour vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Enriched Bleached 9% Protein White (industrial) Wheat Flour has 1.2 times more Iron than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 1.9 times more Calcium, 1.7 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Enriched Bleached 9% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 100 calories:

• Enriched Bleached 9% Protein White (industrial) Wheat Flour has 1.2 times more Carbohydrate than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 5.4 times more Omega 3, 1.5 times more Omega 6 and 2.4 times more Protein than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Energy per 100 kcal.
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.