Comparing Nutrients in 1 kilogram Spinach Spaghetti VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Barley flour	12%	4%	84%

Macro Nutrients

	Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Energy	128% 3720kcal	119% 3450kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	41% 6.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	573% 745g	130g per day for Men 19-50 years
Sugars	37.5% 27g	11% 8g	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	279% 106g	266% 101g	38g per day for Men 19-50 years
Protein	238% 134g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	308% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.5mg	392% 62.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	305% 3.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	287% 86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	20% 80μg	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	49.3% 7.4mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1263% 1515μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Calcium	58% 580mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	381% 3.43mg	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	266% 21.3mg	335% 27mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	1150% 26.5mg	450% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1276% 574μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	474% 3320mg	423% 2960mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	91% 3090mg	3400mg per day for Men 19-50 years
Selenium	1155% 635μg	685% 377μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	182% 20mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	3.27% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spinach Spaghetti vs Barley flour:

• Dry Spinach Spaghetti has more Vitamin A, 1.7 times more Vitamin B2, 8.3 times more Vitamin B5, 6 times more Vitamin B9, 1.3 times more Vitamin E and 68.9 times more Vitamin K than Barley flour or meal.
• While Barley flour or meal contains 1.4 times more Vitamin B3 than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Barley flour or meal have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Dry Spinach Spaghetti as well as Barley flour or meal have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spinach Spaghetti vs Barley flour:

• Dry Spinach Spaghetti has 1.8 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 2.6 times more Manganese, 1.2 times more Potassium, 1.7 times more Selenium, 9 times more Sodium and 1.4 times more Zinc than Barley flour or meal.
• While Barley flour or meal contains 1.3 times more Iron than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Barley flour or meal have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Spinach Spaghetti has 3.4 times more Sugars and 1.3 times more Protein than Barley flour or meal.
• While Barley flour or meal contains 1.5 times more Saturated Fat than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Barley flour or meal have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Fiber per 1 kg.
• Both Dry Spinach Spaghetti as well as Barley flour or meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.