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

Weight per 300 calories

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

Semolina has 2.2 times more energy per unit of mass than Spaghetti, protein-fortified, cooked, enriched (n x 6.25), which is high in comparison 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 - Spaghetti, protein-fortified, cooked, enriched (n x 6.25) or Semolina?

Macros Ratio

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

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Semolina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.03% 0.016g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.5g	46.7% 60.7g	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	9.63% 3.66g	8.55% 3.25g	38g per day for Men 19-50 years
Protein	29% 16.2g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.55mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	6.6% 0.086mg	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	37.5% 150μg	15% 60μg	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

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Semolina	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	17.5% 0.16mg	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	16.5% 1.3mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	9.33% 39mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	22.4% 0.52mg	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	13% 91mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	4.56% 155mg	3400mg per day for Men 19-50 years
Selenium	84% 46μg	NA	55μg per day for Men 19-50 years
Sodium	0.61% 9.15mg	0.056% 0.83mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7.95% 0.88mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.29% 10.6g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 2.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Semolina.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Semolina provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Semolina have insufficient amounts of Vitamin B2
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

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