Comparing Nutrients in 300 calories Cooked Pasta with Salt VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Weight per 300 calories

• Cooked Pasta with Salt: 191g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 183g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Pasta with Salt or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Cooked Pasta with Salt	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.78g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	2.87% 0.046g	1.03% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	43.5% 56.5g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	NA	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	0.079% 0.057g	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	% 0.076g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	9.05% 3.44g	9.63% 3.66g	38g per day for Men 19-50 years
Protein	19.8% 11g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	45.4% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	9% 0.12mg	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	3.34% 13.4μg	37.5% 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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	17% 0.15mg	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	12% 0.96mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.2% 34.4mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	33% 0.76mg	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	16% 111mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	2.47% 84mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	84% 46μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.61% 9.15mg	1500mg per day for Men 19-50 years
Zinc	8.86% 0.97mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.95% 109g	3700g per day for Men 19-50 years

Cooked Pasta With Salt VS Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Pasta with Salt or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Lets compare vitamin content per 300 calories of Cooked Pasta with Salt vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 300 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 14.3 times more Vitamin B1, 7.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 11.2 times more Vitamin B9 than Cooked Pasta with Salt.
• 300 calories of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Cooked Pasta with Salt as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Pasta with Salt vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 300 calories of Cooked Pasta with Salt have 1.2 times more Copper, 1.2 times more Phosphorus and 27.4 times more Sodium than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 300 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.4 times more Iron and 1.6 times more Magnesium than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Manganese, Selenium and Zinc per 300 calories.
• Both Cooked Pasta with Salt as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.5 times more Protein than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Cooked Pasta with Salt as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.