Comparing Nutrients in 5 ounces Cooked Pasta with Salt VS 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	7.67% 223kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	0.059% 0.043g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	22.4% 12.6g	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	2.36% 0.028mg	35.2% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	6.98% 0.091mg	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	2.5% 9.92μg	29% 116μg	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	0.57% 0.085mg	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	0.99% 9.92mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	13.2% 0.12mg	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	8.86% 0.71mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	25.7% 0.59mg	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	11.7% 82.2mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	68% 37.4μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.3% 84.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta with Salt VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Pasta with Salt versus 5 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Pasta with Salt vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 5 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 14.9 times more Vitamin B1, 8.1 times more Vitamin B2, 4.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 11.7 times more Vitamin B9 than Cooked Pasta with Salt.
• 5 ounces of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2 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 five ounces.

Comparing minerals per 5 ounces for Cooked Pasta with Salt vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 5 ounces of Cooked Pasta with Salt have 26.2 times more Sodium than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 5 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.4 times more Iron, 1.7 times more Magnesium and 1.3 times more Manganese than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Copper, Phosphorus, Selenium and Zinc per five ounces.
• 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz 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 five ounces.
• 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 five ounces.