Comparing Nutrients in 100 grams 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	12.8% 371kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.7g	57.5% 75g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	3.75% 2.72g	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	0.15% 0.11g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	28% 10.6g	38g per day for Men 19-50 years
Protein	23.3% 13g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	25% 0.32mg	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	59.3% 237μg	12% 48μg	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	0.73% 0.11mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	126% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	2.1% 21mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	55.4% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	41.3% 3.3mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	41.4% 174mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	115% 2.65mg	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	27% 189mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	115% 63.2μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.23% 8.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Pasta VS Spinach Spaghetti per 100 g

Compare the macro and micronutrient content in 100 g of Enriched Pasta versus 100 g of Spinach Spaghetti to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Enriched Pasta vs Spinach Spaghetti :

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Enriched Pasta vs Spinach Spaghetti :

• 100 grams of Enriched Pasta have 1.5 times more Iron than Spinach Spaghetti .
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• 100 grams of Enriched Pasta provide inadequate amounts of Omega 3