Comparing Nutrients in 500 calories Wheat Bread FlourVS Cooked Spinach Spaghetti

Weight per 500 calories

Wheat Bread Flour

139g

Cooked Spinach Spaghetti

385g

Wheat Bread Flour has 2.8 times more energy per 100g than Cooked Spinach Spaghetti. It has high energy density when compared to other foods. Cooked Spinach Spaghetti having average energy density.

Which food has more nutrients per 500 calories - Wheat Bread Flour or Cooked Spinach Spaghetti?

Macros Ratio

Protein Fat Carbs

Wheat Bread Flour

14%

82%

Cooked Spinach Spaghetti

14%

82%

500 kcal ▼

Macro Nutrients

Wheat Bread Flourvs Cooked Spinach Spaghetti

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.37%2.3g

Fat

2.5%2.42g

2.3 gvs2.42 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.06%0.34g

Saturated Fat

1.1%0.35g

0.34 gvs0.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.72%0.06g

Omega 3

7.2%0.12g

0.06 gvs0.12 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.6%0.95g

Omega 6

5.14%0.87g

0.95 gvs0.87 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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77.3%100g

Carbohydrate

77.4%101g

100 gvs101 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.59%0.43g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.43 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.75%3.32g

Fiber

3.32 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.6%16.6g

Protein

31.5%17.6g

16.6 gvs17.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Wheat Bread Flourvs Cooked Spinach Spaghetti

0%0μg

Vitamin A

3.4%30.8μg

RAE, retinol activity equivalents

0 μgvs30.8 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.23%0.11mg

Vitamin B1

31%0.37mg

Thiamine

0.11 mgvs0.37 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.4%0.083mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.083 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.66%1.4mg

Vitamin B3

36.8%5.9mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs5.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12%0.61mg

Vitamin B5

14%0.7mg

Pantothenic acid

0.61 mgvs0.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.94%0.051mg

Vitamin B6

28.4%0.37mg

Pyridoxine

0.051 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.4%45.7μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

45.7 μgvs46 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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3.7%0.55mg

Vitamin E

Tocopherols and Tocotrienols

0.55 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.35%0.42μg

Vitamin K

Phytomenadione or phylloquinone

0.42 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Wheat Bread Flourvs Cooked Spinach Spaghetti

2.08%20.8mg

Calcium

11.5%115mg

20.8 mgvs115 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg

Copper

87.6%0.79mg

0.25 mgvs0.79 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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15.6%1.25mg

Iron

50%4mg

1.25 mgvs4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.24%34.6mg

Magnesium

56.8%238mg

34.6 mgvs238 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.7%1.1mg

Manganese

252%5.8mg

1.1 mgvs5.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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19%134mg

Phosphorus

59.3%415mg

134 mgvs415 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.07%139mg

Potassium

6.56%223mg

139 mgvs223 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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100%55μg

Selenium

155%85μg

55 μgvs85 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.77mg

Sodium

3.6%54mg

2.77 mgvs54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.7%1.18mg

Zinc

37.8%4.15mg

1.18 mgvs4.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.5%18.5g

Water

7.1%262g

18.5 gvs262 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Wheat Bread Flour vs Cooked Spinach Spaghetti:

Cooked Spinach Spaghetti contains 3.4 times more Vitamin B1, 4.8 times more Vitamin B2, 4.2 times more Vitamin B3 and 7.2 times more Vitamin B6 than Wheat Bread Flour.
Both Wheat Bread Flour and Cooked Spinach Spaghetti have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
Both Wheat Bread Flour as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Wheat Bread Flour vs Cooked Spinach Spaghetti:

Cooked Spinach Spaghetti contains 5.6 times more Calcium, 3.1 times more Copper, 3.2 times more Iron, 6.9 times more Magnesium, 5.3 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium, 3.5 times more Zinc and 14.2 times more Water than Wheat Bread Flour.

Comparison of macro-nutrients per 500 calories:

Cooked Spinach Spaghetti contains 1.9 times more Omega 3 than Wheat Bread Flour.
Both Wheat Bread Flour and Cooked Spinach Spaghetti have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
Both Wheat Bread Flour as well as Cooked Spinach Spaghetti have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Wheat Bread FlourVS Barley flourCooked Spinach SpaghettiVS Barley flour

Compare Foods

Comparing Nutrients in 500 calories Wheat Bread FlourVS Cooked Spinach Spaghetti

Weight per 500 calories

Which food has more nutrients per 500 calories - Wheat Bread Flour or Cooked Spinach Spaghetti?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: