Comparing Nutrients in 1 pound 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	20.3% 590kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	7.76% 7.53g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	253% 329g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	37% 20.8g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Wheat Bread Flour	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	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.94mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	13% 0.17mg	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	37.4% 150μg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	92% 0.83mg	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	59% 4.7mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	156% 3.6mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	8.35% 309g	1.64% 60.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.