Comparing Nutrients in 7 ounces Semolina VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Semolina	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	24.6% 714kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	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	20.4% 7.74g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	45% 25g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Semolina	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	46.3% 0.56mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	22.8% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	9.77% 0.13mg	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	35.7% 143μg	40.7% 163μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	18.5% 0.17mg	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	30.5% 2.44mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	36% 0.83mg	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	38.6% 270mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.68% 25g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Semolina VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 7 oz

Compare the macro and micronutrient content in 7 oz of Semolina versus 7 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 7 ounces of Semolina vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 7 ounces of Semolina have 1.8 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 7 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 2 times more Vitamin B2 than Semolina.
• Both Semolina and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• Both Semolina 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 seven ounces.

Comparing minerals per 7 ounces for Semolina vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 7 ounces of Semolina have 2.3 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 4.4 times more Potassium and 2.1 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• 7 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Potassium
• Both Semolina as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Semolina have 2.2 times more Energy, 4.1 times more Omega 3, 4.6 times more Omega 6, 2.4 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• 7 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6