Comparing Nutrients in 14 ounces Spaghetti, protein-fortified, cooked, enriched (n x 6.25) VS Semolina

Macros Ratio

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

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Semolina	Recommended Dietary Allowance
Energy	22.4% 651kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	9.18% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	222% 289g	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	21% 7.94g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	62.8% 35g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	31.4% 0.41mg	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	81.4% 325μg	71.4% 286μg	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

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Semolina	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	83.3% 0.75mg	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	35.7% 2.86mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	107% 2.46mg	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	28.3% 198mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	6.4% 237g	1.36% 50.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti, protein-fortified, cooked, enriched (n x 6.25) VS Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) versus 14 oz of Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Semolina:

• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 2 times more Vitamin B2 than Semolina.
• While 14 oz of Semolina contain 1.8 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Semolina provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Semolina:

• 14 oz of Semolina contain 2.3 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 4.4 times more Potassium and 2.1 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Potassium
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Semolina lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Semolina contain 2.2 times more Energy, 4.1 times more Omega 3, 4.6 times more Omega 6, 2.4 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6