Comparing Nutrients in 100 grams 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	12.4% 360kcal	5.66% 164kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	23.8% 31g	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	10.3% 3.9g	5.26% 2g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	16% 8.86g	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	23.3% 0.28mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	4.92% 0.064mg	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	18% 72μg	20.5% 82μg	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	1.7% 17mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	9.33% 0.084mg	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	15.4% 1.23mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	18% 0.42mg	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	19.4% 136mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	1.24% 42mg	3400mg per day for Men 19-50 years
Selenium	NA	46% 25μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Semolina VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 100 g

Compare the macro and micronutrient content in 100 g of Semolina versus 100 g 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 100 grams of Semolina vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 100 grams 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 100 g 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 100 grams.
• 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 100 grams.

Comparing minerals per 100 grams for Semolina vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 100 grams 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).
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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).
• 100 grams of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6