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

Weight per 300 calories

• Enriched Wheat Flour: 82.4g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 183g

Enriched Wheat Flour 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 - Enriched Wheat Flour or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Enriched Wheat Flour	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	0.83% 0.81g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.03% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	48.4% 63g	43.5% 56.5g	130g per day for Men 19-50 years
Sugars	0.31% 0.22g	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	5.86% 2.23g	9.63% 3.66g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Enriched Wheat Flour	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	54% 0.65mg	45.4% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	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	37.7% 151μg	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	1.26% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	48% 3.82mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	50.7% 23μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.7% 89mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	84% 46μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	0.61% 9.15mg	1500mg per day for Men 19-50 years
Zinc	5.24% 0.58mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	2.95% 109g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Enriched Wheat Flour have 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 300 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.4 times more Vitamin B5 and 3.2 times more Vitamin B6 than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Enriched Wheat Flour have insufficient amounts of Vitamin B6
• Both Unbleached Enriched All-purpose White Wheat Flour 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 Enriched Wheat Flour vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 300 calories of Enriched Wheat Flour have 2.9 times more Iron 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 Copper, 3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Selenium and 1.6 times more Zinc than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Phosphorus per 300 calories.
• 300 calories of Enriched Wheat Flour lack sufficient amounts of Magnesium and Zinc
• Both Unbleached Enriched All-purpose White Wheat Flour 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 1.6 times more Fiber and 1.9 times more Protein than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched Wheat Flour provide inadequate amounts of Fiber
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.