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

Weight per 500 calories

• Wheat Flour: 137g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 305g

Wheat Flour has 2.2 times more energy per 100g than Spaghetti, protein-fortified, cooked, enriched (n x 6.25). It has high energy density when compared 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 - Wheat Flour or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Wheat Flour	Spaghetti, protein-fortified, cooked, 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	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.3% 0.098g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	1.54% 0.26g	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	72.4% 94g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	25.3% 14g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Spaghetti, protein-fortified, cooked, 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	13.7% 0.16mg	75.7% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	15% 0.2mg	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	8.93% 35.7μg	62.5% 250μg	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	0.55% 0.082mg	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

	Wheat Flour	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	3.05% 30.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28.5% 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	20% 1.6mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	21.8% 91mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	55.3% 1.27mg	2.3mg per day for Men 19-50 years
Molybdenum	130% 58.5μg	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	21.8% 152mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	3.77% 128mg	3400mg per day for Men 19-50 years
Selenium	84.7% 46.6μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	1% 15.2mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	4.92% 182g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 5.5 times more Vitamin B1, 8.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 7 times more Vitamin B9 than Unenriched All-purpose White Wheat Flour.
• 500 calories of Wheat Flour have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• Both Unenriched All-purpose White Wheat Flour as well as Spaghetti, protein-fortified, cooked, 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 Wheat Flour vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 500 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.3 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Selenium and 1.6 times more Zinc than Unenriched All-purpose White Wheat Flour.
• Both Wheat Flour and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Phosphorus per 500 calories.
• 500 calories of Wheat Flour lack sufficient amounts of Magnesium and Zinc
• Both Unenriched All-purpose White Wheat Flour as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.6 times more Fiber and 1.9 times more Protein than Unenriched All-purpose White Wheat Flour.
• Both Wheat Flour and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Wheat Flour provide inadequate amounts of Fiber
• Both Unenriched All-purpose White Wheat Flour as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.