Comparing Nutrients in 500 calories Spinach Spaghetti VS Wheat Bread Flour

Weight per 500 calories

• Spinach Spaghetti: 134g
• Wheat Bread Flour: 139g

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

Which food has more nutrients per 500 calories - Spinach Spaghetti or Wheat Bread Flour?

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Wheat Bread Flour	14%	4%	82%

Macro Nutrients

	Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.48% 0.76g	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	77.3% 101g	77.3% 100g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	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	37.5% 14.2g	8.75% 3.32g	38g per day for Men 19-50 years
Protein	32% 18g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Vitamin A	3.43% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.8% 0.5mg	9.23% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	8.66% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	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	16% 64.5μg	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	6.63% 0.99mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	170% 204μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Calcium	7.8% 78mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	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	35.8% 2.86mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	8.24% 34.6mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	63.7% 446mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	4.07% 139mg	3400mg per day for Men 19-50 years
Selenium	155% 85.3μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	0.18% 2.77mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	0.5% 18.5g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has 4.5 times more Vitamin B1, 3.2 times more Vitamin B2, 4.4 times more Vitamin B3, 2.7 times more Vitamin B5, 8.5 times more Vitamin B6, 1.4 times more Vitamin B9, 1.8 times more Vitamin E and 490.1 times more Vitamin K than Wheat Bread Flour.
• Both Dry 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 Spinach Spaghetti vs Wheat Bread Flour:

• Dry Spinach Spaghetti has 3.8 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 6.8 times more Magnesium, 3.2 times more Manganese, 3.3 times more Phosphorus, 3.6 times more Potassium, 1.6 times more Selenium and 3.2 times more Zinc than Wheat Bread Flour.

Comparison of macro-nutrients per 500 calories:

• Dry Spinach Spaghetti has 1.7 times more Omega 3, 8.5 times more Sugars and 4.3 times more Fiber than Wheat Bread Flour.
• Both Dry Spinach Spaghetti and Wheat Bread Flour have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Dry Spinach Spaghetti as well as Wheat Bread Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.