Comparing Nutrients in 300 calories Semolina VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Weight per 300 calories

• Semolina: 83.3g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 183g

Semolina has 2.2 times more energy per 100g than Spaghetti, protein-fortified, cooked, enriched (n x 6.25). It has high energy density when compared to other foods. Spaghetti, protein-fortified, cooked, enriched (n x 6.25) having above average energy density.

Discover which food has more nutrients per 300 calories - Semolina or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.03% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	43.5% 56.5g	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	8.55% 3.25g	9.63% 3.66g	38g per day for Men 19-50 years
Protein	19% 10.6g	29% 16.2g	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	19.4% 0.23mg	45.4% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	9% 0.12mg	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	15% 60μg	37.5% 150μg	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	1.4% 14mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	17% 0.15mg	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	13% 1.03mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.33% 39mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	33% 0.76mg	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	16% 113mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	4.56% 155mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	NA	84% 46μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	0.61% 9.15mg	1500mg per day for Men 19-50 years
Zinc	7.95% 0.88mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	2.95% 109g	3700g per day for Men 19-50 years

Semolina VS Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Semolina or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Lets compare vitamin content per 300 calories of Semolina vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 300 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 2.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Semolina.
• Both Semolina and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Semolina have insufficient amounts of Vitamin B2
• 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 300 calories.

Comparing minerals per 300 calories for Semolina vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 300 calories of Semolina have 1.2 times more Phosphorus than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 300 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.3 times more Iron, 1.4 times more Magnesium and 1.5 times more Manganese than Semolina.
• Both Semolina and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Copper and Zinc per 300 calories.
• Both Semolina as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.5 times more Protein than Semolina.
• Both Semolina and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Semolina as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.