Comparing Nutrients in 1 kilogram Cooked Vegetable Macaroni VS Cooked Corn Pasta

Macros Ratio

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

Macro Nutrients

	Cooked Vegetable Macaroni	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	44% 1280kcal	43.4% 1260kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	215% 279g	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	126% 48g	38g per day for Men 19-50 years
Protein	81% 45.3g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	44.6% 0.58mg	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	15% 60μg	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	NA	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	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	11% 110mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	71% 0.64mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	66.5% 1.53mg	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	109% 760mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	18.5% 684g	18.5% 683g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Vegetable Macaroni VS Cooked Corn Pasta per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Vegetable Macaroni vs Cooked Corn Pasta:

• 1 kilogram of Cooked Vegetable Macaroni has 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 Pasta.
• While 1 kg of Cooked Corn Gluten-free Pasta contains 2.4 times more Vitamin B6 than Cooked Enriched Vegetable Macaroni.
• 1 kilogram of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• 1 kilogram of Cooked Corn Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cooked Vegetable Macaroni vs Cooked Corn Pasta:

• 1 kilogram of Cooked Vegetable Macaroni has 1.4 times more Copper, 2 times more Iron, 6.4 times more Manganese and 7.1 times more Selenium than Cooked Corn Pasta.
• While 1 kg of Cooked Corn Gluten-free Pasta contains 1.9 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Zinc than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Corn Gluten-free Pasta lack sufficient amounts of Calcium and Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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