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

Weight per 500 calories

• Enriched Wheat Flour: 137g
• Spaghetti, protein-fortified, dry, enriched (n x 6.25): 134g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	3.07% 3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	7.77% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	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	80.6% 105g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	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	9.76% 3.7g	8.44% 3.2g	38g per day for Men 19-50 years
Protein	25.3% 14g	52% 29g	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	90% 1.08mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	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	63% 251μg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	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	2.06% 20.6mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	79.7% 6.37mg	69.4% 5.55mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	53% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	84.6% 38μg	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% 148mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	84.7% 46.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	21.8% 2.4mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.33% 12.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.