Comparing Nutrients in 5 ounces Spinach Spaghetti VS Enriched Pasta

Macros Ratio

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

Macro Nutrients

	Spinach Spaghetti	Enriched Pasta	Recommended Dietary Allowance
Energy	18% 527kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	6.56% 0.1g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	81.4% 106g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	5.22% 3.8g	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	0.22% 0.16g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	39.5% 15g	12% 4.54g	38g per day for Men 19-50 years
Protein	33.8% 19g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	63.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	15.5% 0.2mg	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	17% 68μg	84% 336μg	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	7% 1.05mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 215μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Enriched Pasta	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.5μg	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	37.7% 3mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	58.7% 247mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	56.5% 1.3mg	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	67.2% 471mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	163% 89.6μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach Spaghetti VS Enriched Pasta per 5 oz

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

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

• 5 ounces of Spinach Spaghetti have 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 Enriched Pasta.
• While 5 oz of Dry Enriched Pasta contain 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 Dry Spinach Spaghetti .
• 5 ounces of Enriched Pasta have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Dry Spinach Spaghetti as well as Dry Enriched Pasta have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Spinach Spaghetti have 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 Enriched Pasta.
• While 5 oz of Dry Enriched Pasta contain 1.5 times more Iron than Dry Spinach Spaghetti .
• Both Spinach Spaghetti and Enriched Pasta contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spinach Spaghetti have 3.1 times more Omega 3 and 3.3 times more Fiber than Enriched Pasta.
• Both Spinach Spaghetti and Enriched Pasta 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