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

Weight per 300 calories

• Spaghetti, protein-fortified, dry, enriched (n x 6.25): 80.2g
• Enriched Bleached 9% Protein White Wheat Flour: 81.7g

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

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

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Spaghetti, protein-fortified, dry, 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	1.84% 1.8g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	4.66% 0.075g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	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	40.5% 52.7g	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	5.07% 1.93g	NA	38g per day for Men 19-50 years
Protein	31% 17.5g	13% 7.27g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, 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	79.3% 0.95mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	55.7% 223μg	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, dry, enriched (n x 6.25)	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	3.13% 31.3mg	1.63% 16.3mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	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	41.6% 3.33mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	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	18.7% 131mg	9.93% 69.5mg	700mg per day for Men 19-50 years
Potassium	4.74% 161mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	NA	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	0.11% 1.63mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.26% 9.7g	3700g per day for Men 19-50 years

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

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.6 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B2 per 300 kcal.
• Both Spaghetti, protein-fortified, dry, 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 kcal.

Comparing minerals per 300 calories for Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Enriched Bleached 9% Protein White Wheat Flour:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 1.9 times more Calcium, 1.7 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 5.4 times more Omega 3, 1.5 times more Omega 6 and 2.4 times more Protein than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.