Comparing Nutrients in 14 ounces Cooked Vegetable Macaroni VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Cooked Vegetable Macaroni	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	17.5% 508kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.27% 0.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	7.38% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	85.2% 111g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	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	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	45% 17g	50% 19g	38g per day for Men 19-50 years
Protein	32% 18g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	17.7% 0.23mg	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	64.5% 258μg	5.95% 24μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	28.2% 0.25mg	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	24.3% 1.94mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	26.4% 0.61mg	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	28.3% 198mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	143% 78.6μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	7.33% 271g	7.33% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Vegetable Macaroni VS Cooked Corn Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Vegetable Macaroni versus 14 oz of Cooked Corn Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Vegetable Macaroni vs Cooked Corn Pasta:

• 14 ounces of Cooked Vegetable Macaroni have 2.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5 and 10.8 times more Vitamin B9 than Cooked Corn Pasta.
• While 14 oz of Cooked Corn Gluten-free Pasta contain 2.4 times more Vitamin B6 than Cooked Enriched Vegetable Macaroni.
• 14 ounces of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• 14 ounces of Cooked Corn Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cooked Vegetable Macaroni vs Cooked Corn Pasta:

• 14 ounces of Cooked Vegetable Macaroni have 1.4 times more Copper, 2 times more Iron, 6.4 times more Manganese and 7.1 times more Selenium than Cooked Corn Pasta.
• While 14 oz of Cooked Corn Gluten-free Pasta contain 1.9 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Zinc than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Corn Gluten-free Pasta lack sufficient amounts of Calcium and Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Vegetable Macaroni have 1.7 times more Protein than Cooked Corn Pasta.
• Both Cooked Vegetable Macaroni and Cooked Corn Pasta offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.