Comparing Nutrients in 5 ounces Whole Wheat Pasta VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Whole Wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Energy	17.2% 499kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	6.56% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	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	80% 104g	81.6% 106g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	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	0.59% 0.43g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	34.3% 13g	39.5% 15g	38g per day for Men 19-50 years
Protein	35% 19.7g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	NA	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	24.5% 98μg	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	NA	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	4.35% 0.65mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	78.6% 0.71mg	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	64% 5.13mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	58.7% 247mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	69.5% 486mg	67.2% 471mg	700mg per day for Men 19-50 years
Potassium	18% 615mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	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	38.3% 4.2mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 1.9 times more Vitamin B3 and 1.4 times more Vitamin B9 than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.4 times more Vitamin B5, 1.6 times more Vitamin E and 108.2 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dry Spinach Spaghetti have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 5 oz.
• Both Dry Whole-Wheat Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Whole Wheat Pasta vs Spinach Spaghetti :

• Dry Whole-Wheat Pasta has 1.7 times more Iron and 1.2 times more Selenium than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 2 times more Calcium, 1.4 times more Magnesium and 6 times more Sodium than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dry Spinach Spaghetti have similar amounts of Copper, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Whole-Wheat Pasta has 1.9 times more Fat, 1.9 times more Saturated Fat and 1.9 times more Omega 6 than Dry Spinach Spaghetti .
• Both Dry Whole-Wheat Pasta and Dry Spinach Spaghetti have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Dry Whole-Wheat Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.