Comparing Nutrients in 500 calories Cooked Spinach Spaghetti VS Wheat Bread Flour

Weight per 500 calories

• Cooked Spinach Spaghetti: 385g
• Wheat Bread Flour: 139g

Wheat Bread Flour has 2.8 times more energy per unit of mass than Cooked Spinach Spaghetti, which is high in comparison to other foods. Cooked Spinach Spaghetti having average energy density.

Which food has more nutrients per 500 calories - Cooked Spinach Spaghetti or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	77.3% 100g	130g per day for Men 19-50 years
Sugars	NA	0.59% 0.43g	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	8.75% 3.32g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Vitamin A	3.4% 30.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	9.23% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.8% 5.9mg	8.66% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	3.94% 0.051mg	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	11.5% 46μg	11.4% 45.7μg	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	NA	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Calcium	11.5% 115mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	87.6% 0.79mg	28% 0.25mg	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	50% 4mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	56.8% 238mg	8.24% 34.6mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	47.7% 1.1mg	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	59.3% 415mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	4.07% 139mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.18% 2.77mg	1500mg per day for Men 19-50 years
Zinc	37.8% 4.15mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	7.1% 262g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Spinach Spaghetti vs Wheat Bread Flour:

• Cooked Spinach Spaghetti has 3.4 times more Vitamin B1, 4.8 times more Vitamin B2, 4.2 times more Vitamin B3 and 7.2 times more Vitamin B6 than Wheat Bread Flour.
• Both Cooked Spinach Spaghetti and Wheat Bread Flour have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Cooked Spinach Spaghetti as well as Wheat Bread Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Spinach Spaghetti vs Wheat Bread Flour:

• Cooked Spinach Spaghetti has 5.6 times more Calcium, 3.1 times more Copper, 3.2 times more Iron, 6.9 times more Magnesium, 5.3 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium, 3.5 times more Zinc and 14.2 times more Water than Wheat Bread Flour.

Comparison of macro-nutrients per 500 calories:

• Cooked Spinach Spaghetti has 1.9 times more Omega 3 than Wheat Bread Flour.
• Both Cooked Spinach Spaghetti and Wheat Bread Flour have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Cooked Spinach Spaghetti as well as Wheat Bread Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.