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

Weight per 500 calories

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 305g
• Semolina: 139g

Semolina has 2.2 times more energy per unit of mass than Spaghetti, protein-fortified, cooked, enriched (n x 6.25), which is high in comparison to other foods. Spaghetti, protein-fortified, cooked, enriched (n x 6.25) having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%
Semolina	14%	3%	83%

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.098g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.4% 94g	78% 101g	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	16% 6.1g	14.3% 5.4g	38g per day for Men 19-50 years
Protein	48.2% 27g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.7% 0.91mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.8% 0.49mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	62.5% 250μg	25% 100μg	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

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Semolina	Recommended Dietary Allowance
Calcium	3.05% 30.5mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	29% 0.26mg	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	27.4% 2.2mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	21.8% 91mg	15.5% 65.3mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	37.4% 0.86mg	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	21.8% 152mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	3.77% 128mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	NA	55μg per day for Men 19-50 years
Sodium	1% 15.2mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	4.92% 182g	0.48% 17.6g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 2.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Semolina.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Semolina provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Semolina have insufficient amounts of Vitamin B2
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 1.3 times more Iron, 1.4 times more Magnesium and 1.5 times more Manganese than Semolina.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Semolina contain similar levels of Copper, Phosphorus and Zinc per 500 calories.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Semolina lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 1.5 times more Protein than Semolina.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Semolina offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Semolina provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.