Comparing Nutrients in 14 ounces Cooked Pasta VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Cooked Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	21.6% 627kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	243% 315g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	8.8% 6.4g	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	0.16% 0.12g	0.93% 0.67g	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	% 0.16g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 2.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	41% 23g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	55.6% 0.72mg	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	6.95% 27.8μg	29.8% 119μg	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	1.6% 0.24mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	33.5% 0.3mg	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	25% 2mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	30% 0.69mg	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	33% 230mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	6.66% 247g	1.2% 44.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Pasta vs Yellow Unenriched Degermed Cornmeal:

• Yellow Unenriched Degermed Cornmeal contains more Vitamin A, 7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 3.7 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cooked Pasta.
• Both Cooked Pasta as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cooked Pasta vs Yellow Unenriched Degermed Cornmeal:

• Cooked Pasta has 1.3 times more Copper, 1.9 times more Manganese, 2.5 times more Selenium and 5.6 times more Water than Yellow Unenriched Degermed Cornmeal.
• While Yellow Unenriched Degermed Cornmeal contains 2.2 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Cooked Pasta.
• Both Cooked Pasta as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Yellow Unenriched Degermed Cornmeal contains 2.3 times more Energy, 1.9 times more Fat, 2.7 times more Omega 6, 2.6 times more Carbohydrate, 2.9 times more Sugars and 2.2 times more Fiber than Cooked Pasta.
• Both Cooked Pasta and Yellow Unenriched Degermed Cornmeal have similar amounts of Omega 3 and Protein per 14 oz.
• Both Cooked Pasta as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.