Comparing Nutrients in 1 kilogram White Cornmeal VS Cooked Enriched Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Cooked Enriched Pasta with Salt	15%	5%	80%

Macro Nutrients

	White Cornmeal	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Energy	125% 3620kcal	54% 1570kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	15.8% 5.05g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 769g	235% 306g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	7.72% 5.6g	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	0.41% 0.3g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	192% 73g	47.4% 18g	38g per day for Men 19-50 years
Protein	145% 81g	104% 58g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.85mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	37.7% 0.49mg	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	62.5% 250μg	183% 730μg	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	28% 4.2mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cornmeal	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	111% 1mg	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	431% 34.5mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	140% 3.22mg	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	344% 2410mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	2.77% 103g	16.8% 621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Cornmeal vs Cooked Enriched Pasta with Salt:

• Whole-grain White Cornmeal has 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.8 times more Vitamin B5, 6.2 times more Vitamin B6 and 7 times more Vitamin E than Cooked Enriched Pasta with Salt.
• While Cooked Enriched Pasta with Salt contains 2.9 times more Vitamin B9 than Whole-grain White Cornmeal.
• Both Whole-grain White Cornmeal as well as Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for White Cornmeal vs Cooked Enriched Pasta with Salt:

• Whole-grain White Cornmeal has 1.9 times more Copper, 2.7 times more Iron, 7.1 times more Magnesium, 1.5 times more Manganese, 4.2 times more Phosphorus, 6.5 times more Potassium and 3.6 times more Zinc than Cooked Enriched Pasta with Salt.
• While Cooked Enriched Pasta with Salt contains 1.7 times more Selenium, 3.7 times more Sodium and 6.1 times more Water than Whole-grain White Cornmeal.
• Both Whole-grain White Cornmeal as well as Cooked Enriched Pasta with Salt have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-grain White Cornmeal has 2.3 times more Energy, 3.9 times more Fat, 2.9 times more Saturated Fat, 2 times more Omega 3, 5.4 times more Omega 6, 2.5 times more Carbohydrate, 4.1 times more Fiber and 1.4 times more Protein than Cooked Enriched Pasta with Salt.
• Both Whole-grain White Cornmeal as well as Cooked Enriched Pasta with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.