Comparing Nutrients in 7 ounces Spinach Spaghetti VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Barley flour	12%	4%	84%

Macro Nutrients

	Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Energy	25.5% 738kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	114% 148g	114% 148g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	55.4% 21g	52.7% 20g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9.03mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	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	24% 95μg	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	9.8% 1.47mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	251% 301μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Calcium	11.5% 115mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	53% 4.23mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	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	94% 659mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	229% 126μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.65% 24g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has more Vitamin A, 1.7 times more Vitamin B2, 8.3 times more Vitamin B5, 6 times more Vitamin B9, 1.3 times more Vitamin E and 68.9 times more Vitamin K than Barley flour or meal.
• While Barley flour or meal contains 1.4 times more Vitamin B3 than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Barley flour or meal have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Dry Spinach Spaghetti as well as Barley flour or meal have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Dry Spinach Spaghetti has 1.8 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 2.6 times more Manganese, 1.2 times more Potassium, 1.7 times more Selenium, 9 times more Sodium and 1.4 times more Zinc than Barley flour or meal.
• While Barley flour or meal contains 1.3 times more Iron than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Barley flour or meal have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Spinach Spaghetti has 3.4 times more Sugars and 1.3 times more Protein than Barley flour or meal.
• While Barley flour or meal contains 1.5 times more Saturated Fat than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Barley flour or meal have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Fiber per 7 oz.
• Both Dry Spinach Spaghetti as well as Barley flour or meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.