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Comparing Nutrients in 100 grams Cooked Whole-wheat PastaVS Spinach Spaghetti

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta
15%
10%
75%
Spinach Spaghetti
15%
4%
81%
100 g ▼

Macro Nutrients

5.14%149kcal
Energy
13%372kcal
149 kcalvs372 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.76%1.7g
Fat
1.6%1.57g
1.7 gvs1.57 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.76%0.24g
Saturated Fat
0.71%0.23g
0.24 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.25%0.036g
Omega 3
4.63%0.074g
0.036 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.16%0.54g
Omega 6
3.33%0.57g
0.54 gvs0.57 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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23%30g
Carbohydrate
57.5%75g
30 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.03%0.75g
Sugars
3.75%2.72g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.75 gvs2.72 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.097%0.07g
Fructose
NA
≤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]
0.07 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.07g
Glucose
NA
0.07 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.2g
Sucrose
NA
0.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.3%3.9g
Fiber
28%10.6g
3.9 gvs10.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g
Protein
24%13.4g
6 gvs13.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
2.56%23μg
RAE, retinol activity equivalents
0 μgvs23 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg
Vitamin B1
31%0.37mg
Thiamine
0.16 mgvs0.37 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.6%0.099mg
Vitamin B2
15%0.2mg
Riboflavin
0.099 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.13mg
Vitamin B3
28.4%4.55mg
Niacin, nicotinic acid, niacinamide
3.13 mgvs4.55 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.36%0.27mg
Vitamin B5
24%1.2mg
Pantothenic acid
0.27 mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.15%0.093mg
Vitamin B6
25%0.32mg
Pyridoxine
0.093 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.25%21μg
Vitamin B9
12%48μg
Folates and Folic Acid
21 μgvs48 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.53%0.23mg
Vitamin E
4.93%0.74mg
Tocopherols and Tocotrienols
0.23 mgvs0.74 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.5%0.6μg
Vitamin K
126%152μg
Phytomenadione or phylloquinone
0.6 μgvs152 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.3%13mg
Calcium
5.8%58mg
13 mgvs58 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25%0.23mg
Copper
55.4%0.5mg
0.23 mgvs0.5 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21.5%1.72mg
Iron
26.6%2.13mg
1.72 mgvs2.13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%54mg
Magnesium
41.4%174mg
54 mgvs174 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57.4%1.32mg
Manganese
115%2.65mg
1.32 mgvs2.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%127mg
Phosphorus
47.4%332mg
127 mgvs332 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.82%96mg
Potassium
11%376mg
96 mgvs376 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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66%36.3μg
Selenium
115%63.5μg
36.3 μgvs63.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4mg
Sodium
2.4%36mg
4 mgvs36 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.34mg
Zinc
25%2.76mg
1.34 mgvs2.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.67%61.8g
Water
0.23%8.34g
61.8 gvs8.34 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Cooked Whole-wheat Pasta vs Spinach Spaghetti :
Comparing minerals per 100 grams for Cooked Whole-wheat Pasta vs Spinach Spaghetti :
Comparison of macro-nutrients per 100 grams:



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