Comparing Nutrients in 7 ounces Enriched Bleached 9% Protein White Wheat Flour VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Enriched Bleached 9% Protein White Wheat Flour	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	25% 728kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	6.83% 1.16g	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	118% 153g	47% 61.3g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	0.082% 0.06g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White 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	122% 1.46mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.88mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	22.8% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	84.3% 337μg	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	0.66% 0.099mg	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 Bleached 9% Protein White Wheat Flour	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	126% 10mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	54% 1.25mg	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	24% 169mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 9% Protein White Wheat Flour VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched Bleached 9% Protein White Wheat Flour 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 Enriched Bleached 9% Protein White Wheat Flour vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 7 ounces of Enriched Bleached 9% Protein White Wheat Flour have 2.5 times more Vitamin B1, 2.8 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.1 times more Vitamin B9 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 7 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White (industrial) 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 seven ounces.

Comparing minerals per 7 ounces for Enriched Bleached 9% Protein White Wheat Flour vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 7 ounces of Enriched Bleached 9% Protein White Wheat Flour have 2 times more Calcium, 2 times more Copper, 7 times more Iron, 1.5 times more Manganese, 1.7 times more Phosphorus, 3.1 times more Potassium and 1.9 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 7 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.5 times more Magnesium and 2.2 times more Selenium than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 7 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Bleached 9% Protein White Wheat Flour have 2.2 times more Energy, 6.8 times more Omega 6 and 2.5 times more Carbohydrate than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Enriched Bleached 9% Protein White Wheat Flour and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Protein per seven ounces.
• 7 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 6
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 in seven ounces.