Comparing Nutrients in 14 ounces Cornmeal, white, self-rising, degermed, enriched VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Cooked Pasta	Recommended Dietary Allowance
Energy	48.6% 1409kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	3.07% 2.22g	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	0.16% 0.12g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	74% 28g	19% 7.14g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	224% 2.7mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	15% 0.19mg	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	231% 925μg	6.95% 27.8μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	Cooked Pasta	Recommended Dietary Allowance
Calcium	139% 1389mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	44% 0.4mg	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	235% 18.8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	55.6% 1.28mg	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	353% 2473mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	357% 5350mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	6.66% 247g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, degermed, enriched VS Cooked Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Cornmeal, white, self-rising, degermed, enriched versus 14 oz of Cooked Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cornmeal, white, self-rising, degermed, enriched vs Cooked Pasta:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 33.9 times more Vitamin B1, 19.4 times more Vitamin B2, 11.4 times more Vitamin B3, 8 times more Vitamin B6 and 33.3 times more Vitamin B9 than Cooked Pasta.
• 14 ounces of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cornmeal, white, self-rising, degermed, enriched as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cornmeal, white, self-rising, degermed, enriched vs Cooked Pasta:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 50 times more Calcium, 1.3 times more Copper, 9.5 times more Iron, 2.7 times more Magnesium, 10.7 times more Phosphorus, 3.9 times more Potassium, 1348 times more Sodium and 2 times more Zinc than Cooked Pasta.
• 14 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 2.2 times more Energy, 2.4 times more Omega 6, 2.4 times more Carbohydrate, 3.9 times more Fiber and 1.5 times more Protein than Cooked Pasta.
• 14 ounces of Cooked Pasta provide inadequate amounts of Omega 6
• Both Cornmeal, white, self-rising, degermed, enriched as well as Cooked Pasta provide inadequate amounts of Omega 3 in 14 ounces.