Comparing Nutrients in 5 ounces Enriched Bleached 9% Protein White Wheat Flour VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

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

Macro Nutrients

	Enriched Bleached 9% Protein White Wheat Flour	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	18% 520kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.03g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	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	84.3% 110g	71.6% 93g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	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	0.059% 0.043g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 0.37g	NA	g per day for Men 19-50 years
Fiber	NA	8.95% 3.4g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White 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	87% 1.04mg	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.44mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	60.2% 241μg	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	0.47% 0.071mg	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 Bleached 9% Protein White Wheat Flour	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	89.7% 7.17mg	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	56% 1.3mg	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	17.2% 120mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	8.38% 285mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	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	12% 1.33mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Enriched Bleached 9% Protein White Wheat Flour vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 4.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Vitamin B2 per 5 oz.
• Both Enriched 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 5 oz.

Comparing minerals per 5 ounces for Enriched Bleached 9% Protein White Wheat Flour vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Enriched Bleached 9% Protein White (industrial) Wheat Flour has 1.2 times more Iron than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 2 times more Calcium, 1.7 times more Copper, 3.3 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Enriched Bleached 9% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 5 ounces:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 1.6 times more Fat, 5.5 times more Omega 3, 1.5 times more Omega 6 and 2.4 times more Protein than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Energy, Saturated Fat and Carbohydrate per 5 oz.
• Both Enriched Bleached 9% Protein White (industrial) 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.