Comparing Nutrients in 500 calories Cooked Whole-wheat Pasta VS Spinach Spaghetti

Weight per 500 calories

• Cooked Whole-wheat Pasta: 336g
• Spinach Spaghetti: 134g

Dry Spinach Spaghetti has 2.5 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

Which food has more nutrients per 500 calories - Cooked Whole-wheat Pasta or Spinach Spaghetti ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Cooked Whole-wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.74g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	7.55% 0.12g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	4.48% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	77.3% 101g	130g per day for Men 19-50 years
Sugars	3.47% 2.5g	5.04% 3.66g	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	0.32% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	34.4% 13g	37.5% 14.2g	38g per day for Men 19-50 years
Protein	36% 20g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.43% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	41.8% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	33.4% 0.43mg	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	17.6% 70.5μg	16% 64.5μg	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	5.15% 0.77mg	6.63% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.68% 2μg	170% 204μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.36% 43.6mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	74.5% 0.67mg	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	72% 5.77mg	35.8% 2.86mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	155% 3.56mg	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	61% 426mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	221% 122μg	155% 85.3μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.4mg	3.23% 48.4mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	5.6% 207g	0.3% 11.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Whole-wheat Pasta vs Spinach Spaghetti :

• Cooked Whole-wheat Pasta has 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin E and 101.1 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dry Spinach Spaghetti have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Cooked Whole-wheat Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Whole-wheat Pasta vs Spinach Spaghetti :

• Cooked Whole-wheat Pasta has 2 times more Iron, 1.2 times more Manganese, 1.4 times more Selenium, 1.2 times more Zinc and 18.5 times more Water than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.8 times more Calcium, 1.3 times more Magnesium and 1.6 times more Potassium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dry Spinach Spaghetti have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Whole-wheat Pasta has 2.7 times more Fat, 1.2 times more Omega 3 and 2.4 times more Omega 6 than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.5 times more Sugars than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dry Spinach Spaghetti have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cooked Whole-wheat Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.