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

Weight per 300 calories

• Semolina: 83.3g
• Spaghetti, protein-fortified, dry, enriched (n x 6.25): 80.2g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Semolina	Spaghetti, protein-fortified, dry, 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	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	4.66% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	4.2% 0.72g	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	40.5% 52.7g	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	5.07% 1.93g	38g per day for Men 19-50 years
Protein	19% 10.6g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Semolina	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	19.4% 0.23mg	79.3% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	11% 0.14mg	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	55.7% 223μg	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, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	24.8% 0.22mg	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	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	9.33% 39mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	31.7% 0.73mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	4.56% 155mg	4.74% 161mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	7.95% 0.88mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.2% 7.4g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 4.1 times more Vitamin B1, 5.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Semolina.
• Both Semolina and Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Semolina have insufficient amounts of Vitamin B2
• Both Semolina 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 300 calories.

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

• 300 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 1.4 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.6 times more Zinc than Semolina.
• Both Semolina and Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain similar levels of Phosphorus per 300 calories.
• Both Semolina as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Semolina have 1.7 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 300 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 1.7 times more Protein than Semolina.
• Both Semolina and Spaghetti, protein-fortified, dry, enriched (n x 6.25) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide inadequate amounts of Fiber
• Both Semolina as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.