Comparing Nutrients in 1 kilogram Cooked Spinach Spaghetti VS Wheat Bread Flour

Macros Ratio

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

Macro Nutrients

	Cooked Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Energy	45% 1300kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	7.63% 2.44g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	40.3% 6.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	558% 725g	130g per day for Men 19-50 years
Sugars	NA	4.28% 3.1g	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	NA	63% 24g	38g per day for Men 19-50 years
Protein	81.8% 45.8g	214% 120g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	28.5% 0.37mg	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	30% 120μg	82.5% 330μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Calcium	30% 300mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	202% 1.82mg	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	130% 10.4mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	654% 15mg	344% 7.9mg	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	154% 1080mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	17% 580mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	402% 221μg	722% 397μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	18.4% 681g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Spinach Spaghetti vs Wheat Bread Flour:

• Cooked Spinach Spaghetti has 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B6 than Wheat Bread Flour.
• While Wheat Bread Flour contains 2.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti as well as Wheat Bread Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Spinach Spaghetti vs Wheat Bread Flour:

• Cooked Spinach Spaghetti has 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.
• While Wheat Bread Flour contains 1.7 times more Potassium and 1.8 times more Selenium than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Wheat Bread Flour have similar amounts of Copper, Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Wheat Bread Flour contains 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 Cooked Spinach Spaghetti as well as Wheat Bread Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.