Comparing Nutrients in 1 kilogram Cooked Vegetable Macaroni VS Dry Enriched Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Cooked Vegetable Macaroni	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	44% 1280kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	576% 749g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	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	113% 43g	113% 43g	38g per day for Men 19-50 years
Protein	81% 45.3g	235% 131g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	860% 10.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	404% 5.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	458% 73.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	99% 1.3mg	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	163% 650μg	695% 2780μg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	11% 110mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	222% 2mg	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	61.3% 4.9mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	1672% 38.5mg	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	71.4% 500mg	166% 1160mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	18.5% 684g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Vegetable Macaroni VS Dry Enriched Vegetable Macaroni per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Vegetable Macaroni versus 1 kg of Dry Enriched Vegetable Macaroni to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Vegetable Macaroni vs Dry Enriched Vegetable Macaroni:

• 1 kg of Dry Enriched Vegetable Macaroni contains 9.2 times more Vitamin B1, 8.6 times more Vitamin B2, 6.8 times more Vitamin B3, 2.1 times more Vitamin B5, 5.4 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cooked Enriched Vegetable Macaroni.
• 1 kilogram of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• Both Cooked Enriched Vegetable Macaroni as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Vegetable Macaroni vs Dry Enriched Vegetable Macaroni:

• 1 kg of Dry Enriched Vegetable Macaroni contains 3.1 times more Calcium, 2.2 times more Copper, 8.7 times more Iron, 2.4 times more Magnesium, 3.9 times more Manganese, 2.3 times more Phosphorus, 9.2 times more Potassium, 7.2 times more Sodium and 1.7 times more Zinc than Cooked Enriched Vegetable Macaroni.
• 1 kilogram of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Enriched Vegetable Macaroni contains 2.9 times more Energy, 9.8 times more Omega 3, 9.6 times more Omega 6, 2.8 times more Carbohydrate and 2.9 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Dry Enriched Vegetable Macaroni offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6