Comparing Nutrients in 7 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	25% 722kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	4.56% 4.43g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	100% 130g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	14% 5.36g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	77% 43.2g	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	130% 1.56mg	196% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	72.5% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	27% 0.35mg	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	91% 363μg	138% 552μg	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	3.04% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	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	2.98% 29.8mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	61.3% 0.55mg	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	115% 9.2mg	103% 8.24mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	78.5% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	122% 55μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	46.2% 323mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	32.3% 3.55mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.5% 18.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.