Comparing Nutrients in 7 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	25.4% 736kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	114% 148g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	7.45% 5.4g	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	0.3% 0.22g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	55.4% 21g	38g per day for Men 19-50 years
Protein	46.2% 26g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	49.3% 0.64mg	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	118% 470μg	24% 95μg	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	1.46% 0.22mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	251% 301μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.89% 35.7μg	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	82% 6.55mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	228% 5.25mg	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	53.6% 375mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Pasta VS Spinach Spaghetti per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched Pasta versus 7 oz of Spinach Spaghetti to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched Pasta vs Spinach Spaghetti :

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Enriched Pasta vs Spinach Spaghetti :

• 7 ounces of Enriched Pasta have 1.5 times more Iron than Spinach Spaghetti .
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 ounces of Enriched Pasta provide inadequate amounts of Omega 3