Comparing Nutrients in 5 ounces Spinach Spaghetti VS Wheat Bread Flour

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Wheat Bread Flour	14%	4%	82%

Macro Nutrients

	Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Energy	18% 527kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	2.43% 2.35g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.56% 0.1g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	81.6% 106g	79% 103g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	39.5% 15g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	33.8% 19g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Wheat Bread Flour	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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	17% 68μg	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	7% 1.05mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 215μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	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	37.7% 3mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	58.7% 247mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	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	67.2% 471mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	102% 56.3μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.51% 19g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has more Vitamin A, 4.7 times more Vitamin B1, 3.3 times more Vitamin B2, 4.6 times more Vitamin B3, 2.8 times more Vitamin B5, 8.7 times more Vitamin B6, 1.5 times more Vitamin B9, 1.9 times more Vitamin E and 505 times more Vitamin K than Wheat Bread Flour.
• Both Dry Spinach Spaghetti as well as Wheat Bread Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Dry Spinach Spaghetti has 3.9 times more Calcium, 2.7 times more Copper, 2.4 times more Iron, 7 times more Magnesium, 3.3 times more Manganese, 3.4 times more Phosphorus, 3.8 times more Potassium, 1.6 times more Selenium, 18 times more Sodium and 3.2 times more Zinc than Wheat Bread Flour.

Comparison of macro-nutrients per 5 ounces:

• Dry Spinach Spaghetti has 1.7 times more Omega 3, 8.8 times more Sugars and 4.4 times more Fiber than Wheat Bread Flour.
• Both Dry Spinach Spaghetti and Wheat Bread Flour have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Dry Spinach Spaghetti as well as Wheat Bread Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.