Comparing Nutrients in 5 ounces Cooked Spinach Spaghetti VS Wheat Bread Flour

Macros Ratio

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

Macro Nutrients

	Cooked Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Energy	6.35% 184kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	2.43% 2.35g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	0.61% 0.44g	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	NA	8.95% 3.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	4.03% 0.052mg	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	4.25% 17μg	11.7% 46.8μg	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	NA	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	28.7% 0.26mg	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	18.4% 1.47mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	49% 1.12mg	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	22% 153mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	2.4% 82.2mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	102% 56.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.51% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Spinach Spaghetti vs Wheat Bread Flour:

• Cooked Spinach Spaghetti has 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B6 than Wheat Bread Flour.
• While Wheat Bread Flour contains 2.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti as well as Wheat Bread Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Spinach Spaghetti vs Wheat Bread Flour:

• Cooked Spinach Spaghetti has 2 times more Calcium, 2.5 times more Magnesium, 1.9 times more Manganese, 1.3 times more Zinc and 5.1 times more Water than Wheat Bread Flour.
• While Wheat Bread Flour contains 1.7 times more Potassium and 1.8 times more Selenium than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Wheat Bread Flour have similar amounts of Copper, Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Wheat Bread Flour contains 2.8 times more Energy, 2.6 times more Fat, 1.4 times more Omega 3, 3 times more Omega 6, 2.8 times more Carbohydrate and 2.6 times more Protein than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti as well as Wheat Bread Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.