Comparing Nutrients in 1 kilogram 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	51.4% 1490kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	31.6% 5.38g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	575% 748g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	37.5% 27g	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	279% 106g	38g per day for Men 19-50 years
Protein	107% 60g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	195% 31.3mg	284% 45.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	248% 3.23mg	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	120% 480μg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	1263% 1515μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	13% 130mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	554% 5mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	414% 1740mg	420mg per day for Men 19-50 years
Manganese	574% 13.2mg	1150% 26.5mg	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	181% 1270mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	111% 3760mg	3400mg per day for Men 19-50 years
Selenium	660% 363μg	1155% 635μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	16.7% 618g	2.25% 83.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Cooked Whole-wheat Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.