Comparing Nutrients in 1 pound Cooked Enriched Pasta VS Spinach Spaghetti

Macros Ratio

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

Macro Nutrients

	Cooked Enriched Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Energy	24.7% 717kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	261% 339g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	17% 12.3g	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	0.19% 0.14g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	127% 48g	38g per day for Men 19-50 years
Protein	47% 26.3g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.24mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	113% 1.47mg	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	82.8% 331μg	54.4% 218μg	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	1.8% 0.27mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	573% 687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	251% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	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	72.6% 5.8mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	188% 789mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	522% 12mg	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	37.6% 263mg	215% 1506mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	50% 1706mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	524% 288μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	7.6% 282g	1.02% 38g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Enriched Pasta has 1.5 times more Vitamin B9 than Spinach Spaghetti .
• While 1 lb of Dry Spinach Spaghetti contains 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.
• 1 pound of Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Enriched Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 lb of Dry Spinach Spaghetti contains 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 pound of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Spinach Spaghetti contains 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 pound of Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6