Comparing Nutrients in 1 pound 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	57% 1651kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	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	266% 346g	108% 140g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	32.2% 12.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	83.7% 47g	71.8% 40g	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	297% 3.56mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	208% 830μg	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	6.96% 1.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	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	6.8% 68mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	263% 21mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	82.2% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	279% 126μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	1.46% 54g	7.32% 271g	3700g per day for Men 19-50 years

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

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

• 1 pound of Enriched Wheat Flour has 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 1 lb of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 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 one pound.

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

• 1 pound of Enriched Wheat Flour has 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 1 lb of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 1.4 times more Magnesium than Unbleached Enriched All-purpose White Wheat Flour.
• 1 pound 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 one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Wheat Flour has 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 one pound.
• 1 pound 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 one pound.