Comparing Nutrients in 100 calories Cornmeal, white, self-rising, degermed, enriched VS Dry Pasta

Weight per 100 calories

• Cornmeal, white, self-rising, degermed, enriched: 28g
• Dry Pasta: 27g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cornmeal, white, self-rising, degermed, enriched or Dry Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Dry Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.4% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	0.99% 0.72g	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	0.041% 0.03g	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	% 0.032g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	5.26% 2g	2.27% 0.86g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	6.28% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.02% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	1.24% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.45% 0.11mg	2.94% 0.038mg	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	16.4% 65.6μg	1.2% 4.85μg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.022% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	Dry Pasta	Recommended Dietary Allowance
Calcium	9.86% 99mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	4.07% 0.037mg	8.66% 0.078mg	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	16.7% 1.33mg	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	NA	10.7% 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	25% 175mg	7.28% 51mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	1.77% 60mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.11% 1.6mg	1500mg per day for Men 19-50 years
Zinc	2.56% 0.28mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0.077% 2.86g	0.072% 2.67g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Degermed, Enriched VS Dry Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cornmeal, white, self-rising, degermed, enriched or Dry Pasta?

Lets compare vitamin content per 100 calories of Cornmeal, white, self-rising, degermed, enriched vs Dry Pasta:

• 100 calories of Cornmeal, white, self-rising, degermed, enriched have 7.9 times more Vitamin B1, 6.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.9 times more Vitamin B6 and 13.5 times more Vitamin B9 than Dry Pasta.
• 100 calories of Dry Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cornmeal, white, self-rising, degermed, enriched as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cornmeal, white, self-rising, degermed, enriched vs Dry Pasta:

• 100 calories of Cornmeal, white, self-rising, degermed, enriched have 17.4 times more Calcium, 3.8 times more Iron, 3.4 times more Phosphorus and 234.8 times more Sodium than Dry Pasta.
• While 100 kcal of Dry Unenriched Pasta contain 2.1 times more Copper and 1.3 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Dry Pasta contain similar levels of Magnesium per 100 calories.
• 100 calories of Dry Pasta lack sufficient amounts of Calcium
• Both Cornmeal, white, self-rising, degermed, enriched as well as Dry Unenriched Pasta lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cornmeal, white, self-rising, degermed, enriched have 2.3 times more Fiber than Dry Pasta.
• While 100 kcal of Dry Unenriched Pasta contain 1.5 times more Protein than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Dry Pasta offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.