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

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Cooked Corn Pasta	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	43.4% 1260kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	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	215% 279g	576% 749g	130g per day for Men 19-50 years
Sugars	NA	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	126% 48g	113% 43g	38g per day for Men 19-50 years
Protein	47% 26.3g	235% 131g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	860% 10.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	404% 5.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	458% 73.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	15% 60μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	1% 10mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	31.3% 2.5mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	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	109% 760mg	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	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	18.5% 683g	2.67% 99g	3700g per day for Men 19-50 years

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

• Dry Enriched Vegetable Macaroni contains 19.5 times more Vitamin B1, 22.8 times more Vitamin B2, 13.2 times more Vitamin B3, 5.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 46.3 times more Vitamin B9 than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

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

• Cooked Corn Gluten-free Pasta has 6.9 times more Water than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 34 times more Calcium, 3.1 times more Copper, 17.1 times more Iron, 1.3 times more Magnesium, 25.1 times more Manganese, 1.5 times more Phosphorus, 9.2 times more Potassium and more Sodium than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Dry Enriched Vegetable Macaroni have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Enriched Vegetable Macaroni contains 2.9 times more Energy, 1.4 times more Fat, 4.9 times more Omega 3, 2.7 times more Carbohydrate and 5 times more Protein than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Dry Enriched Vegetable Macaroni have similar amounts of Omega 6 and Fiber per 1 kg.
• Both Cooked Corn Gluten-free Pasta as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.