Comparing Nutrients in 14 ounces Wheat Bread Flour VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Wheat Bread Flour	14%	4%	82%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Wheat Bread Flour	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	49.4% 1433kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 288g	80% 104g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	85% 47.5g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Wheat Bread Flour	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	29.3% 0.38mg	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	32.7% 131μg	12% 47.6μg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bread Flour	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	90% 0.81mg	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	44.7% 3.57mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	137% 3.14mg	260% 5.97mg	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	55% 385mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	286% 158μg	159% 87.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.43% 53g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wheat Bread Flour vs Cooked Spinach Spaghetti:

• Wheat Bread Flour has 2.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 1.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B6 than Wheat Bread Flour.
• Both Wheat Bread Flour and Cooked Spinach Spaghetti have similar amounts of Vitamin B1 per 14 oz.
• Both Wheat Bread Flour as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Wheat Bread Flour vs Cooked Spinach Spaghetti:

• Wheat Bread Flour has 1.7 times more Potassium and 1.8 times more Selenium than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 2 times more Calcium, 2.5 times more Magnesium, 1.9 times more Manganese, 1.3 times more Zinc and 5.1 times more Water than Wheat Bread Flour.
• Both Wheat Bread Flour and Cooked Spinach Spaghetti have similar amounts of Copper, Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Wheat Bread Flour has 2.8 times more Energy, 2.6 times more Fat, 1.4 times more Omega 3, 3 times more Omega 6, 2.8 times more Carbohydrate and 2.6 times more Protein than Cooked Spinach Spaghetti.
• Both Wheat Bread Flour as well as Cooked Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.