Comparing Nutrients in 100 grams Whole Wheat Pasta VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Whole Wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Energy	12% 352kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	6.25% 1.06g	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	56.4% 73.4g	57.5% 75g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	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	0.41% 0.3g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	28% 10.6g	38g per day for Men 19-50 years
Protein	24.8% 14g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	NA	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	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	17.3% 69μg	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	NA	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	3.07% 0.46mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	126% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	2.9% 29mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	55.4% 0.5mg	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	45.3% 3.62mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	41.4% 174mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	49% 343mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	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	27% 2.97mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.23% 8.34g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 1.9 times more Vitamin B3 and 1.4 times more Vitamin B9 than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.4 times more Vitamin B5, 1.6 times more Vitamin E and 108.2 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dry Spinach Spaghetti have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 100 g.
• Both Dry Whole-Wheat Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Whole Wheat Pasta vs Spinach Spaghetti :

• Dry Whole-Wheat Pasta has 1.7 times more Iron and 1.2 times more Selenium than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 2 times more Calcium, 1.4 times more Magnesium and 6 times more Sodium than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dry Spinach Spaghetti have similar amounts of Copper, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Whole-Wheat Pasta has 1.9 times more Fat, 1.9 times more Saturated Fat and 1.9 times more Omega 6 than Dry Spinach Spaghetti .
• Both Dry Whole-Wheat Pasta and Dry Spinach Spaghetti have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Dry Whole-Wheat Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.