Comparing Nutrients in 14 ounces Enriched Wheat Flour VS 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	50% 1445kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	94% 123g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	28.2% 10.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	73.2% 41g	62.8% 35g	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	260% 3.1mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	19.5% 0.25mg	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	182% 726μg	81.4% 325μg	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	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	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	5.95% 59.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	37% 0.33mg	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	230% 18.4mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	72% 1.66mg	2.3mg per day for Men 19-50 years
Molybdenum	244% 110μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.2% 429mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	6.4% 237g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Enriched Wheat Flour have 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.5 times more Vitamin B6 than Unbleached Enriched All-purpose White Wheat Flour.
• 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 14 ounces.

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

• 14 ounces of Enriched Wheat Flour have 1.7 times more Copper, 6.4 times more Iron, 1.6 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 1.4 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.4 times more Magnesium than Unbleached Enriched All-purpose White Wheat Flour.
• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Potassium
• 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 in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Wheat Flour have 2.2 times more Energy, 4.5 times more Omega 6, 2.5 times more Carbohydrate and 1.4 times more Fiber than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Enriched Wheat Flour and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 6
• 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 in 14 ounces.