Comparing Nutrients in 5 ounces Enriched Pasta VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Enriched Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	18% 526kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	28.5% 37g	130g per day for Men 19-50 years
Sugars	5.22% 3.8g	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	0.22% 0.16g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	NA	38g per day for Men 19-50 years
Protein	33% 18.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.6% 10mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	10.5% 0.14mg	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	84% 336μg	4.25% 17μg	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	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	32.3% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.64% 25.5μg	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	58.5% 4.68mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	93% 2.13mg	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	38.3% 268mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	2.4% 82.2mg	3400mg per day for Men 19-50 years
Selenium	163% 89.6μg	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Pasta VS Cooked Spinach Spaghetti per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Pasta versus 5 oz of Cooked Spinach Spaghetti to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched Pasta vs Cooked Spinach Spaghetti:

• 5 ounces of Enriched Pasta have 9.2 times more Vitamin B1, 3.9 times more Vitamin B2, 4.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 19.8 times more Vitamin B9 than Cooked Spinach Spaghetti.
• Both Dry Enriched Pasta as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enriched Pasta vs Cooked Spinach Spaghetti:

• 5 ounces of Enriched Pasta have 1.4 times more Copper, 3.2 times more Iron, 1.8 times more Phosphorus, 3.8 times more Potassium, 2.9 times more Selenium and 1.3 times more Zinc than Cooked Spinach Spaghetti.
• While 5 oz of Cooked Spinach Spaghetti contain 1.4 times more Calcium and 1.6 times more Manganese than Dry Enriched Pasta.
• Both Enriched Pasta and Cooked Spinach Spaghetti contain similar levels of Magnesium per five ounces.
• 5 ounces of Cooked Spinach Spaghetti lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Pasta have 2.9 times more Energy, 2.4 times more Omega 6, 2.9 times more Carbohydrate and 2.8 times more Protein than Cooked Spinach Spaghetti.
• 5 ounces of Cooked Spinach Spaghetti provide inadequate amounts of Omega 6
• Both Dry Enriched Pasta as well as Cooked Spinach Spaghetti provide inadequate amounts of Omega 3 in five ounces.