Comparing Nutrients in 100 grams Spinach Spaghetti VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Spinach Spaghetti	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	13% 372kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.57g	0.65% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	4.63% 0.074g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 75g	20% 26g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	NA	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	28% 10.6g	NA	38g per day for Men 19-50 years
Protein	24% 13.4g	8.18% 4.6g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	7.4% 0.096mg	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	12% 48μg	3% 12μg	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	4.93% 0.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 152μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	5.8% 58mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	22.8% 0.21mg	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	26.6% 2.13mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	65.4% 1.5mg	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	47.4% 332mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	1.7% 58mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	0.23% 8.34g	1.84% 68g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has 2.9 times more Vitamin A, 3.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 6.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Spinach Spaghetti.
• Both Dry Spinach Spaghetti as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Dry Spinach Spaghetti has 1.9 times more Calcium, 2.4 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 6.5 times more Potassium, 2.9 times more Selenium, 2.6 times more Sodium and 2.6 times more Zinc than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 8.2 times more Water than Dry Spinach Spaghetti .

Comparison of macro-nutrients per 100 grams:

• Dry Spinach Spaghetti has 2.9 times more Energy, 2.5 times more Fat, 2.5 times more Omega 3, 2.5 times more Omega 6, 2.9 times more Carbohydrate and 2.9 times more Protein than Cooked Spinach Spaghetti.
• Both Dry Spinach Spaghetti as well as Cooked Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.