Comparing Nutrients in 5 ounces Enriched Pasta VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Enriched Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Energy	18% 526kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	6.56% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	4.7% 0.8g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	5.22% 3.8g	5.3% 3.86g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	33% 18.5g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.6% 10mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	35.2% 0.46mg	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	17% 68μg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	78.6% 0.71mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	58.7% 247mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	163% 3.75mg	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	67.2% 471mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	163% 89.6μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Pasta VS Spinach Spaghetti per 5 oz

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

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

• 5 ounces of Enriched Pasta have 2.4 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3 and 4.9 times more Vitamin B9 than Spinach Spaghetti .
• While 5 oz of Dry Spinach Spaghetti contain more Vitamin A, 2.8 times more Vitamin B5, 2.3 times more Vitamin B6, 6.7 times more Vitamin E and 1515 times more Vitamin K than Dry Enriched Pasta.
• 5 ounces of Enriched Pasta have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Dry Enriched Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Enriched Pasta have 1.5 times more Iron than Spinach Spaghetti .
• While 5 oz of Dry Spinach Spaghetti contain 2.8 times more Calcium, 1.7 times more Copper, 3.3 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 6 times more Sodium and 2 times more Zinc than Dry Enriched Pasta.
• Both Enriched Pasta and Spinach Spaghetti contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Spinach Spaghetti contain 3.1 times more Omega 3 and 3.3 times more Fiber than Dry Enriched Pasta.
• Both Enriched Pasta and Spinach Spaghetti offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars and Protein per five ounces.
• 5 ounces of Enriched Pasta provide inadequate amounts of Omega 3