Comparing Nutrients in 14 ounces Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

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

Macro Nutrients

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	50.2% 1457kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	9.12% 8.85g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.32g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	200% 261g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	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	0.16% 0.12g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	25% 9.53g	38g per day for Men 19-50 years
Protein	63% 35.3g	154% 86.4g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 9% Protein White (industrial) 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	64% 0.77mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	190% 30.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	54.3% 0.71mg	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	30.8% 123μg	276% 1103μg	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	1.32% 0.2mg	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

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	123% 1.1mg	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	62.5% 5mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	157% 3.6mg	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	48% 337mg	92% 647mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	82.3% 45.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.99% 36.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Spaghetti, protein-fortified, dry, enriched (n x 6.25) per 14 oz

Compare the macro and micronutrient content in 14 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour versus 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 6.1 times more Vitamin B1, 6.6 times more Vitamin B2, 6.4 times more Vitamin B3, 3.7 times more Vitamin B5, 4.8 times more Vitamin B6 and 9 times more Vitamin B9 than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched 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 14 ounces.

Comparing minerals per 14 ounces for Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 2 times more Calcium, 1.7 times more Copper, 3.3 times more Iron, 3.3 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 Unenriched Bleached 9% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 1.6 times more Fat, 5.5 times more Omega 3, 1.5 times more Omega 6 and 2.4 times more Protein than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Spaghetti, protein-fortified, dry, enriched (n x 6.25) offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3