Comparing Nutrients in 100 grams Wheat Bread Flour VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Wheat Bread Flour	14%	4%	82%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Wheat Bread Flour	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	12.4% 361kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	0.65% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.03% 0.69g	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	55.8% 72.5g	20% 26g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	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	6.3% 2.4g	NA	38g per day for Men 19-50 years
Protein	21.4% 12g	8.18% 4.6g	56g per day for Men 19-50 years

Vitamins

	Wheat Bread Flour	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	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	8.25% 33μg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bread Flour	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	1.5% 15mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	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	11.3% 0.9mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	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	14% 97mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	1.7% 58mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	1.84% 68g	3700g per day for Men 19-50 years

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

• Wheat Bread Flour has 2.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 1.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B6 than Wheat Bread Flour.
• Both Wheat Bread Flour and Cooked Spinach Spaghetti have similar amounts of Vitamin B1 per 100 g.
• Both Wheat Bread Flour as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Wheat Bread Flour vs Cooked Spinach Spaghetti:

• Wheat Bread Flour has 1.7 times more Potassium and 1.8 times more Selenium than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 2 times more Calcium, 2.5 times more Magnesium, 1.9 times more Manganese, 1.3 times more Zinc and 5.1 times more Water than Wheat Bread Flour.
• Both Wheat Bread Flour and Cooked Spinach Spaghetti have similar amounts of Copper, Iron and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Wheat Bread Flour has 2.8 times more Energy, 2.6 times more Fat, 1.4 times more Omega 3, 3 times more Omega 6, 2.8 times more Carbohydrate and 2.6 times more Protein than Cooked Spinach Spaghetti.
• Both Wheat Bread Flour as well as Cooked Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.