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

Weight per 300 calories

• Enriched Wheat Flour: 82.4g
• 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.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Enriched Wheat Flour	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	0.83% 0.81g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.66% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	48.4% 63g	40.5% 52.7g	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	5.07% 1.93g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Wheat Flour	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	54% 0.65mg	79.3% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	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	37.7% 151μg	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	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, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	48% 3.82mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	31.7% 0.73mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	4.74% 161mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	5.24% 0.58mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	0.2% 7.4g	3700g per day for Men 19-50 years

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

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Unbleached Enriched All-purpose White Wheat Flour.
• Both Unbleached Enriched All-purpose White Wheat Flour and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Vitamin B2 per 300 kcal.
• Both Unbleached Enriched All-purpose White Wheat Flour 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 kcal.

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

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 2.5 times more Calcium, 1.9 times more Copper, 2.9 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium and 2.5 times more Zinc than Unbleached Enriched All-purpose White Wheat Flour.
• Both Unbleached Enriched All-purpose White Wheat Flour and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 4.1 times more Omega 3, 2.2 times more Omega 6 and 2.1 times more Protein than Unbleached Enriched All-purpose White Wheat Flour.
• Both Unbleached Enriched All-purpose White Wheat Flour and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.