Comparing Nutrients in 500 calories Semolina VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Weight per 500 calories

• Semolina: 139g
• Spaghetti, protein-fortified, dry, enriched (n x 6.25): 134g

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

Discover which food has more nutrients per 500 calories - Semolina or Spaghetti, protein-fortified, dry, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Semolina	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	3.07% 3g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.77% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	7.02% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	NA	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	14.3% 5.4g	8.44% 3.2g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Semolina	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	32.4% 0.39mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	18.3% 0.24mg	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	25% 100μg	93% 372μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	41.3% 0.37mg	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	21.4% 1.7mg	69.4% 5.55mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.3mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	53% 1.2mg	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	27% 189mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	21.8% 2.4mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.33% 12.3g	3700g per day for Men 19-50 years

Semolina VS Spaghetti, Protein-fortified, Dry, Enriched (n X 6.25) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Semolina or Spaghetti, protein-fortified, dry, enriched (n x 6.25)?

Lets compare vitamin content per 500 calories of Semolina vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 500 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 4.1 times more Vitamin B1, 5.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Semolina.
• Both Semolina and Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Semolina have insufficient amounts of Vitamin B2
• Both Semolina 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 500 calories.

Comparing minerals per 500 calories for Semolina vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 500 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 1.4 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.6 times more Zinc than Semolina.
• Both Semolina and Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain similar levels of Phosphorus per 500 calories.
• Both Semolina as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Semolina have 1.7 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 1.7 times more Protein than Semolina.
• Both Semolina and Spaghetti, protein-fortified, dry, enriched (n x 6.25) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide inadequate amounts of Fiber
• Both Semolina as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.