Comparing Nutrients in 14 ounces Cooked Spinach Spaghetti VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Spinach Spaghetti	14%	4%	82%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Cooked Spinach Spaghetti	Enriched Pasta	Recommended Dietary Allowance
Energy	17.8% 516kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	6.18% 6g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	0.6% 0.44g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	32.5% 18g	92% 51.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	43.4% 0.56mg	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	12% 47.6μg	235% 941μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spinach Spaghetti	Enriched Pasta	Recommended Dietary Allowance
Calcium	12% 119mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 71.4μg	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	51.6% 4.13mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	260% 5.97mg	158% 3.64mg	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	61.2% 429mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	159% 87.7μg	456% 251μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	7.3% 270g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spinach Spaghetti VS Enriched Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Spinach Spaghetti versus 14 oz of Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Spinach Spaghetti vs Enriched Pasta:

• 14 oz of Dry Enriched Pasta contain 9.2 times more Vitamin B1, 3.9 times more Vitamin B2, 4.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 19.8 times more Vitamin B9 than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Spinach Spaghetti vs Enriched Pasta:

• 14 ounces of Cooked Spinach Spaghetti have 1.4 times more Calcium and 1.6 times more Manganese than Enriched Pasta.
• While 14 oz of Dry Enriched Pasta contain 1.4 times more Copper, 3.2 times more Iron, 1.8 times more Phosphorus, 3.8 times more Potassium, 2.9 times more Selenium and 1.3 times more Zinc than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Enriched Pasta contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cooked Spinach Spaghetti lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Enriched Pasta contain 2.9 times more Energy, 2.4 times more Omega 6, 2.9 times more Carbohydrate and 2.8 times more Protein than Cooked Spinach Spaghetti.
• 14 ounces of Cooked Spinach Spaghetti provide inadequate amounts of Omega 6
• Both Cooked Spinach Spaghetti as well as Dry Enriched Pasta provide inadequate amounts of Omega 3 in 14 ounces.