Comparing Nutrients in 1 pound Semolina VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

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

Macro Nutrients

	Semolina	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	56.3% 1633kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	108% 140g	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	46.6% 17.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	103% 57.5g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Semolina	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	106% 1.27mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	22.3% 0.29mg	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	81.6% 327μg	93% 372μg	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

	Semolina	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	7.7% 77mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	42.3% 0.38mg	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	69.7% 5.58mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	82.2% 1.9mg	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	88% 617mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	208% 114μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	7.32% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Semolina VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 1 lb

Compare the macro and micronutrient content in 1 lb of Semolina versus 1 lb 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 1 pound of Semolina vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 1 pound of Semolina has 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).
• While 1 lb of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 2 times more Vitamin B2 than Semolina.
• Both Semolina and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• Both Semolina 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 one pound.

Comparing minerals per 1 pound for Semolina vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 1 pound of Semolina has 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).
• 1 pound of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Potassium
• Both Semolina as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Semolina has 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).
• 1 pound of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6