Comparing Nutrients in 500 calories Spinach Spaghetti VS Cooked Spinach Spaghetti

Weight per 500 calories

• Spinach Spaghetti: 134g
• Cooked Spinach Spaghetti: 385g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.48% 0.76g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 101g	77.4% 101g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	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	37.5% 14.2g	NA	38g per day for Men 19-50 years
Protein	32% 18g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	3.43% 31μg	3.4% 30.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.8% 0.5mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	28.4% 0.37mg	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	16% 64.5μg	11.5% 46μg	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	6.63% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	170% 204μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	7.8% 78mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	87.6% 0.79mg	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	35.8% 2.86mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	56.8% 238mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	252% 5.8mg	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	63.7% 446mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	155% 85.3μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	37.8% 4.15mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	7.1% 262g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Dry Spinach Spaghetti and Cooked Spinach Spaghetti have similar amounts of macro-nutrients per 500 kcal
• Both Dry Spinach Spaghetti and Cooked Spinach Spaghetti have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Dry Spinach Spaghetti as well as Cooked Spinach Spaghetti have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.