Comparing Nutrients in 14 ounces Cooked Whole-wheat Pasta VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Cooked Whole-wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Energy	20.4% 591kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	6.42% 6.23g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	228% 297g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	15% 10.8g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	111% 42g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	123% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	99% 1.3mg	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	21% 83.3μg	47.6% 191μg	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	6.1% 0.91mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	501% 601μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	220% 2mg	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	85.3% 6.83mg	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	164% 691mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	456% 10.5mg	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	72% 504mg	188% 1318mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	44% 1492mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	458% 252μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	100% 11mg	11mg per day for Men 19-50 years
Water	6.63% 245g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Whole-wheat Pasta vs Spinach Spaghetti :

• Dry Spinach Spaghetti contains more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 4.5 times more Vitamin B5, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9, 3.2 times more Vitamin E and 252.5 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Whole-wheat Pasta vs Spinach Spaghetti :

• Cooked Whole-wheat Pasta has 7.4 times more Water than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 4.5 times more Calcium, 2.2 times more Copper, 3.2 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 3.9 times more Potassium, 1.7 times more Selenium, 9 times more Sodium and 2.1 times more Zinc than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dry Spinach Spaghetti have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Spinach Spaghetti contains 2.5 times more Energy, 2.1 times more Omega 3, 2.5 times more Carbohydrate, 3.6 times more Sugars, 2.7 times more Fiber and 2.2 times more Protein than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dry Spinach Spaghetti have similar amounts of Fat and Omega 6 per 14 oz.
• Both Cooked Whole-wheat Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.