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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Corn Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	7.33% 0.095mg	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	5.95% 24μg	64.5% 258μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	40.6% 0.37mg	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	12.4% 0.99mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	170% 3.9mg	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	43% 302mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	143% 78.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	16% 1.75mg	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 Corn Pasta VS Cooked Vegetable Macaroni per 14 oz

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

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

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