Comparing Nutrients in 5 ounces Enriched Wheat Flour VS 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	17.8% 516kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	7.45% 1.27g	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	71.6% 93g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	26% 14.6g	55% 31g	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	93% 1.1mg	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	19.4% 0.25mg	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	99% 394μg	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, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	43.8% 0.39mg	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	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	56% 1.3mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	8.38% 285mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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, 1.6 times more Vitamin B5, 4 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 5 oz.
• 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 5 oz.

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

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 2.6 times more Calcium, 1.9 times more Copper, 3 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium and 2.6 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 2.3 times more Fat, 2.1 times more Saturated Fat, 4.2 times more Omega 3, 2.3 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 5 oz.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.