Comparing Nutrients in 1 kilogram Spinach Spaghetti VS Cooked Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Spinach Spaghetti	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	128% 3720kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	237% 309g	130g per day for Men 19-50 years
Sugars	37.5% 27g	7.72% 5.6g	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	0.41% 0.3g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	279% 106g	47.4% 18g	38g per day for Men 19-50 years
Protein	238% 134g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Cooked Enriched Pasta	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	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.5mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	37.7% 0.49mg	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	120% 480μg	183% 730μg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1263% 1515μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	58% 580mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	160% 13mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1150% 26.5mg	140% 3.22mg	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	474% 3320mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	1155% 635μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	16.8% 621g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach Spaghetti VS Cooked Enriched Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Spinach Spaghetti versus 1 kg of Cooked Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Spinach Spaghetti vs Cooked Enriched Pasta:

• 1 kilogram of Spinach Spaghetti has more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 10.8 times more Vitamin B5, 6.6 times more Vitamin B6, 12.3 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta.
• While 1 kg of Cooked Enriched Pasta contains 1.5 times more Vitamin B9 than Dry Spinach Spaghetti .
• 1 kilogram of Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Dry Spinach Spaghetti as well as Cooked Enriched Pasta have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spinach Spaghetti vs Cooked Enriched Pasta:

• 1 kilogram of Spinach Spaghetti has 8.3 times more Calcium, 5 times more Copper, 1.7 times more Iron, 9.7 times more Magnesium, 8.2 times more Manganese, 5.7 times more Phosphorus, 8.5 times more Potassium, 2.4 times more Selenium, 36 times more Sodium and 5.4 times more Zinc than Cooked Enriched Pasta.
• 1 kilogram of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spinach Spaghetti has 2.4 times more Energy, 3.1 times more Omega 3, 1.9 times more Omega 6, 2.4 times more Carbohydrate, 4.9 times more Sugars, 5.9 times more Fiber and 2.3 times more Protein than Cooked Enriched Pasta.
• 1 kilogram of Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6