Comparing Nutrients in 100 calories Dry Enriched Vegetable Macaroni VS Cooked Vegetable Macaroni

Weight per 100 calories

• Dry Enriched Vegetable Macaroni: 27g
• Cooked Vegetable Macaroni: 78g

Dry Enriched Vegetable Macaroni has 2.9 times more energy per 100g than Cooked Vegetable Macaroni. It has high energy density when compared to other foods. Cooked Enriched Vegetable Macaroni having average energy density.

Which food has more nutrients per 100 calories - Dry Enriched Vegetable Macaroni or Cooked Vegetable Macaroni?

Macros Ratio

	Protein	Fat	Carbs
Dry Enriched Vegetable Macaroni	15%	3%	82%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Dry Enriched Vegetable Macaroni	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.089% 0.086g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.039% 0.013g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0.24% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	16% 20.8g	130g per day for Men 19-50 years
Sugars	NA	1.24% 0.9g	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	3.1% 1.17g	8.84% 3.36g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Dry Enriched Vegetable Macaroni	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0.24% 2.18μg	0.43% 3.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	7.3% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.67% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	5.47% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	1.44% 0.019mg	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	19% 75.7μg	12.7% 50.8μg	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	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.2% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Enriched Vegetable Macaroni	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0.93% 9.26mg	0.86% 8.6mg	1000mg per day for Men 19-50 years
Copper	6.06% 0.054mg	8% 0.072mg	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	14.6% 1.17mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	3% 12.5mg	3.53% 15mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	33.5% 0.77mg	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	4.5% 31.6mg	5.6% 39mg	700mg per day for Men 19-50 years
Potassium	2.3% 77.7mg	0.71% 24.2mg	3400mg per day for Men 19-50 years
Selenium	NA	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.7mg	0.31% 4.7mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	3.13% 0.34mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	1.44% 53.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dry Enriched Vegetable Macaroni vs Cooked Vegetable Macaroni:

• Dry Enriched Vegetable Macaroni has 3.2 times more Vitamin B1, 3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 1.3 times more Vitamin B5 than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dry Enriched Vegetable Macaroni vs Cooked Vegetable Macaroni:

• Dry Enriched Vegetable Macaroni has 3 times more Iron, 1.4 times more Manganese and 3.2 times more Potassium than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 1.3 times more Copper, 1.7 times more Zinc and 19.8 times more Water than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Cooked Enriched Vegetable Macaroni have similar amounts of Magnesium and Phosphorus per 100 kcal.
• Both Dry Enriched Vegetable Macaroni as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Enriched Vegetable Macaroni contains 2.9 times more Fiber than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Cooked Enriched Vegetable Macaroni have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Dry Enriched Vegetable Macaroni as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.