Comparing Nutrients in 500 calories Cooked Pasta with Salt VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Weight per 500 calories

• Cooked Pasta with Salt: 319g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 305g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.3% 0.098g	32g per day for Men 19-50 years
Omega 3	4.78% 0.076g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	72.4% 94g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	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	0.13% 0.096g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	15% 5.73g	16% 6.1g	38g per day for Men 19-50 years
Protein	33% 18.5g	48.2% 27g	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	5.3% 0.064mg	75.7% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.13% 0.36mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15% 0.2mg	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	5.57% 22.3μg	62.5% 250μg	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	1.27% 0.19mg	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	2.23% 22.3mg	3.05% 30.5mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	28.5% 0.26mg	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	20% 1.6mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57.3mg	21.8% 91mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	55.3% 1.27mg	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	26.4% 185mg	21.8% 152mg	700mg per day for Men 19-50 years
Potassium	4.12% 140mg	3.77% 128mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	28% 417mg	1% 15.2mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.62mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	5.35% 198g	4.92% 182g	3700g per day for Men 19-50 years

Cooked Pasta With Salt VS Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Pasta with Salt or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Lets compare vitamin content per 500 calories of Cooked Pasta with Salt vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cooked Pasta with Salt vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 500 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 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.