Comparing Nutrients in 14 ounces Dry Corn Gluten-free Pasta VS Cooked Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	49% 1417kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.26g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	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	242% 315g	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	115% 43.7g	45% 17g	38g per day for Men 19-50 years
Protein	53% 29.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.64mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	25% 99μg	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

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	46% 3.7mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	83.3% 1.9mg	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	143% 1004mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	143% 78.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	1.07% 39.7g	7.33% 271g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Corn Gluten-free Pasta vs Cooked Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 1.8 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 8.6 times more Vitamin B6 than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 2.6 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Dry Corn Gluten-free Pasta vs Cooked Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 2.2 times more Copper, 1.9 times more Iron, 6.3 times more Magnesium, 5.1 times more Phosphorus, 9.5 times more Potassium and 4.1 times more Zinc than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 2.8 times more Calcium, 2 times more Manganese, 2.5 times more Selenium and 6.8 times more Water than Dry Corn Gluten-free Pasta.

Comparison of macro-nutrients per 14 ounces:

• Dry Corn Gluten-free Pasta has 2.8 times more Energy, 18.9 times more Fat, 5.6 times more Omega 3, 23 times more Omega 6, 3 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Dry Corn Gluten-free Pasta as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.