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

Weight per 500 calories

• Unenriched Bleached 9% Protein White (industrial) Wheat Flour: 136g
• 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 - Unenriched Bleached 9% Protein White (industrial) Wheat Flour or Spaghetti, protein-fortified, dry, enriched (n x 6.25)?

Macros Ratio

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

Macro Nutrients

	Unenriched Bleached 9% Protein White (industrial) 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	2% 1.95g	3.07% 3g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	1.45% 0.023g	7.77% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	81% 105g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	1% 0.74g	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	0.056% 0.041g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.35g	NA	g per day for Men 19-50 years
Fiber	8.6% 3.27g	8.44% 3.2g	38g per day for Men 19-50 years
Protein	21.6% 12g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 9% Protein White (industrial) 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	22% 0.26mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.55% 0.098mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.88% 0.05mg	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	10.6% 42.2μg	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	0.45% 0.068mg	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

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	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	21.5% 1.7mg	69.4% 5.55mg	8mg per day for Men 19-50 years
Magnesium	6.5% 27.2mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	37% 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	16.5% 116mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	5.25% 178mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	28.2% 15.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.18% 2.72mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.3mg	21.8% 2.4mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.33% 12.3g	3700g per day for Men 19-50 years

Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Spaghetti, Protein-fortified, Dry, Enriched (n X 6.25) Nutrients Per 500 Kcal

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

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

• 500 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 6 times more Vitamin B1, 6.5 times more Vitamin B2, 6.3 times more Vitamin B3, 3.6 times more Vitamin B5, 4.7 times more Vitamin B6 and 8.8 times more Vitamin B9 than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Unenriched Bleached 9% Protein White (industrial) 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 calories.

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

• 500 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 1.7 times more Copper, 3.2 times more Iron, 3.2 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Zinc than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour lack sufficient amounts of Magnesium
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour 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 Unenriched Bleached 9% Protein White (industrial) Wheat Flour have 1.2 times more Carbohydrate than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 2.4 times more Protein than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Spaghetti, protein-fortified, dry, enriched (n x 6.25) offer comparable quantities of Energy per 500 calories.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.