Comparing Nutrients in 1 pound Cooked Spinach Spaghetti VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Spinach Spaghetti	14%	4%	82%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Cooked Spinach Spaghetti	Enriched Pasta	Recommended Dietary Allowance
Energy	20.3% 590kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	261% 339g	130g per day for Men 19-50 years
Sugars	NA	16.7% 12g	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	0.69% 0.5g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 2.18g	g per day for Men 19-50 years
Fiber	NA	38% 14.5g	38g per day for Men 19-50 years
Protein	37% 20.8g	106% 59g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	337% 4.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.94mg	203% 32.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	49.5% 0.64mg	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	13.6% 54.4μg	269% 1075μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spinach Spaghetti	Enriched Pasta	Recommended Dietary Allowance
Calcium	13.6% 136mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.04% 81.6μg	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	59% 4.7mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	181% 4.16mg	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	70% 490mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	521% 287μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	8.35% 309g	1.2% 45g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Dry Enriched Pasta contains 9.2 times more Vitamin B1, 3.9 times more Vitamin B2, 4.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 19.8 times more Vitamin B9 than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cooked Spinach Spaghetti has 1.4 times more Calcium and 1.6 times more Manganese than Enriched Pasta.
• While 1 lb of Dry Enriched Pasta contains 1.4 times more Copper, 3.2 times more Iron, 1.8 times more Phosphorus, 3.8 times more Potassium, 2.9 times more Selenium and 1.3 times more Zinc than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Enriched Pasta contain similar levels of Magnesium per one pound.
• 1 pound of Cooked Spinach Spaghetti lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Enriched Pasta contains 2.9 times more Energy, 2.4 times more Omega 6, 2.9 times more Carbohydrate and 2.8 times more Protein than Cooked Spinach Spaghetti.
• 1 pound of Cooked Spinach Spaghetti provide inadequate amounts of Omega 6
• Both Cooked Spinach Spaghetti as well as Dry Enriched Pasta provide inadequate amounts of Omega 3 in one pound.