Comparing Nutrients in 7 ounces Cooked Spinach Spaghetti VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Spinach Spaghetti	14%	4%	82%
Barley flour	12%	4%	84%

Macro Nutrients

	Cooked Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Energy	8.9% 258kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	8.1% 1.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	52.7% 20g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	3.97% 16μg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	75.6% 0.68mg	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	25.8% 2.06mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	89.2% 2.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	253% 114μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	79.7% 44μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Spinach Spaghetti vs Barley flour:

• Cooked Spinach Spaghetti has 1.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Barley flour or meal.
• While Barley flour or meal contains 3.8 times more Vitamin B1, 4.1 times more Vitamin B3 and 4.1 times more Vitamin B6 than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Barley flour or meal have similar amounts of Vitamin B2 per 7 oz.
• Both Cooked Spinach Spaghetti as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Spinach Spaghetti vs Barley flour:

• Cooked Spinach Spaghetti has 1.5 times more Manganese and 5.6 times more Water than Barley flour or meal.
• While Barley flour or meal contains 1.7 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 2.7 times more Phosphorus, 5.3 times more Potassium, 1.7 times more Selenium and 1.9 times more Zinc than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Barley flour or meal have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Barley flour or meal contains 2.7 times more Energy, 2.5 times more Fat, 3.7 times more Saturated Fat, 2.6 times more Omega 3, 3.1 times more Omega 6, 2.8 times more Carbohydrate and 2.3 times more Protein than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti as well as Barley flour or meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.