Comparing Nutrients in 14 ounces Cornmeal, white, self-rising, degermed, enriched VS 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	48.6% 1409kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	6.18% 6g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	3.44% 1.1g	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	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	0.6% 0.44g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	74% 28g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	92% 51.8g	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	224% 2.7mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	43.4% 0.56mg	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	18% 71.4μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	Dry Pasta	Recommended Dietary Allowance
Calcium	139% 1389mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	127% 1.15mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	NA	456% 251μg	55μg per day for Men 19-50 years
Sodium	357% 5350mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	1.06% 39.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cornmeal, white, self-rising, degermed, enriched versus 14 oz of Dry 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 Dry Pasta:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 7.5 times more Vitamin B1, 6.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 12.9 times more Vitamin B9 than Dry Pasta.
• 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 14 ounces.

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

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 16.7 times more Calcium, 3.6 times more Iron, 3.3 times more Phosphorus and 224.7 times more Sodium than Dry Pasta.
• While 14 oz of Dry Unenriched Pasta contain 2.2 times more Copper, 1.3 times more Potassium and 1.4 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 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 1.3 times more Omega 6 and 2.2 times more Fiber than Dry Pasta.
• While 14 oz of Dry Unenriched Pasta contain 1.6 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 14 ounces.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in 14 ounces.