Comparing Nutrients in 100 calories White Degermed Cornmeal VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Weight per 100 calories

• White Degermed Cornmeal: 27g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 61g

White Degermed Cornmeal has 2.3 times more energy per 100g than Spaghetti, protein-fortified, cooked, enriched (n x 6.25). It has high energy density when compared to other foods. Spaghetti, protein-fortified, cooked, enriched (n x 6.25) having above average energy density.

Which food has more nutrients per 100 calories - White Degermed Cornmeal or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
White Degermed Cornmeal	8%	4%	88%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	White Degermed Cornmeal	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	14.5% 19g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	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	0.063% 0.046g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	2.77% 1.05g	3.2% 1.2g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	9.65% 5.4g	56g per day for Men 19-50 years

Vitamins

	White Degermed Cornmeal	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.15% 0.038mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.04% 0.014mg	7.55% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.049mg	3% 0.039mg	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	2.03% 8.1μg	12.5% 50μg	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	0.22% 0.032mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Degermed Cornmeal	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.081% 0.81mg	0.61% 6.1mg	1000mg per day for Men 19-50 years
Copper	2.3% 0.021mg	5.7% 0.051mg	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	3.7% 0.3mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.06% 8.65mg	4.36% 18.3mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	11% 0.25mg	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	3.82% 26.8mg	4.36% 30.5mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.4mg	0.75% 25.6mg	3400mg per day for Men 19-50 years
Selenium	5.16% 2.84μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	0.2% 3.05mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	2.77% 0.3mg	11mg per day for Men 19-50 years
Water	0.082% 3.02g	0.98% 36.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of White Degermed Cornmeal vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• White Unenriched Degermed Cornmeal has 1.3 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 4.8 times more Vitamin B1, 7.3 times more Vitamin B2, 4.1 times more Vitamin B3, 2.7 times more Vitamin B5 and 6.2 times more Vitamin B9 than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for White Degermed Cornmeal vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• White Unenriched Degermed Cornmeal has 1.5 times more Potassium than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 2.5 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 5.4 times more Manganese, 5.4 times more Selenium and 1.7 times more Zinc than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have similar amounts of Phosphorus per 100 kcal.
• Both White Unenriched Degermed Cornmeal as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• White Unenriched Degermed Cornmeal has 4.2 times more Omega 6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 2.8 times more Protein than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both White Unenriched Degermed Cornmeal as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.