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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	50.8% 1472kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	6.18% 6g	7.04% 6.83g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	2.9% 0.93g	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	12.6% 2.14g	16.8% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	228% 297g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	0.6% 0.44g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	74% 28g	38g per day for Men 19-50 years
Protein	92% 51.8g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	224% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	119% 1.55mg	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	18% 71.4μg	231% 925μg	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	139% 1389mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	57.3% 0.52mg	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	64.5% 5.16mg	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	NA	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	107% 750mg	353% 2473mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	456% 251μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	357% 5350mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	1.1% 40.4g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Cornmeal, white, self-rising, degermed, enriched contain 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 Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

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

Comparison of macro-nutrients per 14 ounces:

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