Comparing Nutrients in 300 calories Spaghetti, protein-fortified, cooked, enriched (n x 6.25) VS Enriched Bleached 9% Protein White Wheat Flour

Weight per 300 calories

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 183g
• Enriched Bleached 9% Protein White Wheat Flour: 81.7g

Enriched Bleached 9% Protein White (industrial) Wheat Flour 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 Enriched Bleached 9% Protein White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.03% 0.016g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.8% 0.48g	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	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	NA	0.61% 0.44g	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	0.034% 0.025g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	9.63% 3.66g	NA	38g per day for Men 19-50 years
Protein	29% 16.2g	13% 7.27g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Enriched Bleached 9% Protein White Wheat Flour	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	2.33% 0.03mg	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	34.7% 139μg	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	0.27% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.2% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	1.63% 16.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	15% 0.13mg	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	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	22.3% 0.51mg	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	9.93% 69.5mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	84% 46μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.15mg	0.11% 1.63mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.26% 9.7g	3700g per day for Men 19-50 years

Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) VS Enriched Bleached 9% Protein White Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Spaghetti, protein-fortified, cooked, enriched (n x 6.25) or Enriched Bleached 9% Protein White Wheat Flour?

Lets compare vitamin content per 300 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Enriched Bleached 9% Protein White Wheat Flour:

• 300 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 3.4 times more Vitamin B5 and 3.9 times more Vitamin B6 than Enriched Bleached 9% Protein White Wheat Flour.
• While 300 kcal of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 1.4 times more Vitamin B3 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Enriched Bleached 9% Protein White Wheat Flour provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour 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 Enriched Bleached 9% Protein White Wheat Flour:

• 300 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 3.4 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 4.9 times more Selenium than Enriched Bleached 9% Protein White Wheat Flour.
• While 300 kcal of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 3.1 times more Iron than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Enriched Bleached 9% Protein White Wheat Flour contain similar levels of Copper and Zinc per 300 calories.
• 300 calories of Enriched Bleached 9% Protein White Wheat Flour lack sufficient amounts of Magnesium
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour 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 2.2 times more Protein than Enriched Bleached 9% Protein White Wheat Flour.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Enriched Bleached 9% Protein White Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.