Comparing Nutrients in 5 ounces Enriched Wheat Flour VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

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

Macro Nutrients

	Enriched Wheat Flour	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	17.8% 516kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	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	10% 3.83g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	26% 14.6g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Enriched 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	93% 1.1mg	35.2% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	6.98% 0.091mg	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	65% 259μg	29% 116μg	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	2.17% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	13.2% 0.12mg	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	82.2% 6.58mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	25.7% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	87.3% 39.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22% 153mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.3% 84.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Wheat Flour VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Wheat Flour versus 5 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched Wheat Flour vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 5 ounces of Enriched Wheat Flour have 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 5 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.5 times more Vitamin B6 than Unbleached Enriched All-purpose White Wheat Flour.
• Both Unbleached Enriched 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 five ounces.

Comparing minerals per 5 ounces for Enriched Wheat Flour vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 5 ounces of Enriched Wheat Flour have 1.7 times more Copper, 6.4 times more Iron, 1.6 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 1.4 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 5 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.4 times more Magnesium than Unbleached Enriched All-purpose White Wheat Flour.
• 5 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Potassium
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Wheat Flour have 2.2 times more Energy, 4.5 times more Omega 6, 2.5 times more Carbohydrate and 1.4 times more Fiber than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Enriched Wheat Flour and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Protein per five ounces.
• 5 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 6
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 in five ounces.