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

Weight per 300 calories

• Unenriched Bleached 9% Protein White (industrial) Wheat Flour: 81.7g
• 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.

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

Macros Ratio

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

Macro Nutrients

	Unenriched Bleached 9% Protein White (industrial) 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	1.2% 1.17g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.66% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	48.6% 63.2g	40.5% 52.7g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	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	0.034% 0.025g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	5.16% 1.96g	5.07% 1.93g	38g per day for Men 19-50 years
Protein	13% 7.27g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 9% Protein White (industrial) 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	13.2% 0.16mg	79.3% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.53% 0.059mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.12% 0.98mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.33% 0.03mg	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	6.34% 25.3μg	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	0.27% 0.041mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	1.63% 16.3mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	13% 1.03mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	31.7% 0.73mg	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	9.93% 69.5mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	4.74% 161mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.2% 7.4g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 6 times more Vitamin B1, 6.5 times more Vitamin B2, 6.3 times more Vitamin B3, 3.6 times more Vitamin B5, 4.7 times more Vitamin B6 and 8.8 times more Vitamin B9 than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Unenriched Bleached 9% Protein White (industrial) 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 calories.

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

• 300 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 1.7 times more Copper, 3.2 times more Iron, 3.2 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Zinc than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour lack sufficient amounts of Magnesium
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have 1.2 times more Carbohydrate than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 300 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 2.4 times more Protein than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Spaghetti, protein-fortified, dry, enriched (n x 6.25) offer comparable quantities of Energy per 300 calories.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.