Comparing Nutrients in 7 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	8.9% 258kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	0.85% 0.62g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	42.5% 23.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Wheat Bread 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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	5.65% 0.073mg	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	5.95% 24μg	16.4% 65.5μg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spinach Spaghetti	Wheat Bread Flour	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	40% 0.36mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	68.3% 1.57mg	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	30.6% 214mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	79.7% 44μg	143% 78.8μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.72% 26.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.