Comparing Nutrients in 300 calories Spinach Spaghetti VS Cooked Spinach Spaghetti

Weight per 300 calories

• Spinach Spaghetti: 80.6g
• Cooked Spinach Spaghetti: 231g

Spinach Spaghetti has 2.9 times more energy per 100g than Cooked Spinach Spaghetti. It has high energy density when compared to other foods. Cooked Spinach Spaghetti having average energy density.

Which food has more nutrients per 300 calories - Spinach Spaghetti or Cooked Spinach Spaghetti?

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Spinach Spaghetti	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	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	22.5% 8.55g	NA	38g per day for Men 19-50 years
Protein	19.2% 10.8g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	2.06% 18.5μg	2.05% 18.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17% 0.22mg	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	9.68% 38.7μg	6.92% 27.7μg	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	3.98% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	102% 122μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.92% 69.2mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	52.6% 0.47mg	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	21.5% 1.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	151% 3.47mg	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	38.2% 268mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	8.9% 303mg	3.94% 134mg	3400mg per day for Men 19-50 years
Selenium	93% 51.2μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.73g	4.25% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Spinach Spaghetti vs Cooked Spinach Spaghetti:

• Dry Spinach Spaghetti has 1.3 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 1.5 times more Vitamin B2 than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Cooked Spinach Spaghetti have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Dry Spinach Spaghetti as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Spinach Spaghetti vs Cooked Spinach Spaghetti:

• Dry Spinach Spaghetti has 2.3 times more Potassium than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 1.5 times more Calcium, 1.4 times more Iron, 1.6 times more Manganese and 23.4 times more Water than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Cooked Spinach Spaghetti have similar amounts of Copper, Magnesium, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Dry Spinach Spaghetti and Cooked Spinach Spaghetti have similar amounts of macro-nutrients per 300 kcal
• Both Dry Spinach Spaghetti and Cooked Spinach Spaghetti have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Dry Spinach Spaghetti as well as Cooked Spinach Spaghetti have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.