Comparing Nutrients in 100 grams Cooked Spinach Spaghetti VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Spinach Spaghetti	14%	4%	82%
Barley flour	12%	4%	84%

Macro Nutrients

	Cooked Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Energy	4.5% 130kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.8g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	8.18% 4.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.56% 1.53mg	39% 6.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28.7% 8.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3% 12μg	2% 8μg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spinach Spaghetti	Barley flour	Recommended Dietary Allowance
Calcium	3% 30mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	22.8% 0.21mg	38% 0.34mg	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	13% 1.04mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	65.4% 1.5mg	45% 1.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	128% 57.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.4% 108mg	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	1.7% 58mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	68.5% 37.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Spinach Spaghetti vs Barley flour:

• Cooked Spinach Spaghetti has 1.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Barley flour or meal.
• While Barley flour or meal contains 3.8 times more Vitamin B1, 4.1 times more Vitamin B3 and 4.1 times more Vitamin B6 than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Barley flour or meal have similar amounts of Vitamin B2 per 100 g.
• Both Cooked Spinach Spaghetti as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Spinach Spaghetti vs Barley flour:

• Cooked Spinach Spaghetti has 1.5 times more Manganese and 5.6 times more Water than Barley flour or meal.
• While Barley flour or meal contains 1.7 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 2.7 times more Phosphorus, 5.3 times more Potassium, 1.7 times more Selenium and 1.9 times more Zinc than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Barley flour or meal have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Barley flour or meal contains 2.7 times more Energy, 2.5 times more Fat, 3.7 times more Saturated Fat, 2.6 times more Omega 3, 3.1 times more Omega 6, 2.8 times more Carbohydrate and 2.3 times more Protein than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti as well as Barley flour or meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.