Comparing Nutrients in 1 kilogram Cooked Pasta VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Cooked Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	54.5% 1580kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	6.88% 2.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	47.5% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	611% 795g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	22.2% 16g	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	0.41% 0.3g	2.34% 1.7g	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	% 0.4g	% 5.6g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 6.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	103% 39g	38g per day for Men 19-50 years
Protein	104% 58g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	140% 1.82mg	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	17.5% 70μg	75% 300μg	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	4% 0.6mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	7% 70mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	84.4% 0.76mg	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	62.5% 5mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	75.7% 1.74mg	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	83% 580mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	16.8% 621g	3.02% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Pasta vs Yellow Unenriched Degermed Cornmeal:

• Yellow Unenriched Degermed Cornmeal contains more Vitamin A, 7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 3.7 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cooked Pasta.
• Both Cooked Pasta as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Pasta vs Yellow Unenriched Degermed Cornmeal:

• Cooked Pasta has 1.3 times more Copper, 1.9 times more Manganese, 2.5 times more Selenium and 5.6 times more Water than Yellow Unenriched Degermed Cornmeal.
• While Yellow Unenriched Degermed Cornmeal contains 2.2 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Cooked Pasta.
• Both Cooked Pasta as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Yellow Unenriched Degermed Cornmeal contains 2.3 times more Energy, 1.9 times more Fat, 2.7 times more Omega 6, 2.6 times more Carbohydrate, 2.9 times more Sugars and 2.2 times more Fiber than Cooked Pasta.
• Both Cooked Pasta and Yellow Unenriched Degermed Cornmeal have similar amounts of Omega 3 and Protein per 1 kg.
• Both Cooked Pasta as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.