Comparing Nutrients in 500 calories Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Enriched Bleached 9% Protein White Wheat Flour

Weight per 500 calories

• Spaghetti, protein-fortified, dry, enriched (n x 6.25): 134g
• Enriched Bleached 9% Protein White Wheat Flour: 136g

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

Which food has more nutrients per 500 calories - Spaghetti, protein-fortified, dry, enriched (n x 6.25) or Enriched Bleached 9% Protein White Wheat Flour?

Macros Ratio

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

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 3g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	7.77% 0.12g	1.45% 0.023g	1.6g per day for Men 19-50 years
Omega 6	7.02% 1.2g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.8g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	1% 0.74g	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	0.056% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	8.44% 3.2g	NA	38g per day for Men 19-50 years
Protein	52% 29g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	83.6% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	46.6% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	3.88% 0.05mg	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	93% 372μg	58% 232μg	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	0.45% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	5.2% 52mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	25% 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	69.4% 5.55mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	6.5% 27.2mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	37% 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	31% 218mg	16.5% 116mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	5.25% 178mg	3400mg per day for Men 19-50 years
Selenium	NA	28.2% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.18% 2.72mg	1500mg per day for Men 19-50 years
Zinc	21.8% 2.4mg	11.6% 1.3mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Enriched Bleached 9% Protein White Wheat Flour:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.6 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B2 per 500 kcal.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Enriched Bleached 9% Protein White Wheat Flour:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 1.9 times more Calcium, 1.7 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 5.4 times more Omega 3, 1.5 times more Omega 6 and 2.4 times more Protein than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.