Comparing Nutrients in 1 kilogram Cooked Whole-wheat Pasta VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Cooked Whole-wheat Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	51.4% 1490kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	31.6% 5.38g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	201% 262g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	103% 39g	NA	38g per day for Men 19-50 years
Protein	107% 60g	81.8% 45.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	195% 31.3mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	74% 0.96mg	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	52.5% 210μg	30% 120μg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	13% 130mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	228% 2.05mg	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	215% 17mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	574% 13.2mg	654% 15mg	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	181% 1270mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	660% 363μg	402% 221μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	98% 11mg	11mg per day for Men 19-50 years
Water	16.7% 618g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Whole-wheat Pasta vs Cooked Spinach Spaghetti:

• Cooked Whole-wheat Pasta has 1.6 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Cooked Spinach Spaghetti.
• Both Cooked Whole-wheat Pasta and Cooked Spinach Spaghetti have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Cooked Whole-wheat Pasta as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Whole-wheat Pasta vs Cooked Spinach Spaghetti:

• Cooked Whole-wheat Pasta has 1.7 times more Iron, 1.7 times more Potassium, 1.6 times more Selenium and 1.2 times more Zinc than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 2.3 times more Calcium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Cooked Spinach Spaghetti have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Whole-wheat Pasta has 2.7 times more Fat, 2.4 times more Omega 6 and 1.3 times more Protein than Cooked Spinach Spaghetti.
• Both Cooked Whole-wheat Pasta and Cooked Spinach Spaghetti have similar amounts of Energy, Omega 3 and Carbohydrate per 1 kg.
• Both Cooked Whole-wheat Pasta as well as Cooked Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.