Comparing Nutrients in 1 kilogram Dry Corn Gluten-free Pasta VS Cooked Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	123% 3570kcal	44% 1280kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 21g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	9.06% 2.9g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	52.7% 8.96g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	205% 266g	130g per day for Men 19-50 years
Sugars	NA	16% 11.5g	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	289% 110g	113% 43g	38g per day for Men 19-50 years
Protein	133% 74.6g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	10% 90μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	18.5% 0.24mg	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	163% 650μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	4% 40mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	224% 2.02mg	102% 0.92mg	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	116% 9.3mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	283% 1190mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	210% 4.83mg	429% 9.86mg	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	361% 2530mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	360% 198μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	2.7% 100g	18.5% 684g	3700g per day for Men 19-50 years

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

• Dry Corn Gluten-free Pasta has 1.8 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 8.6 times more Vitamin B6 than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 2.6 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Dry Corn Gluten-free Pasta vs Cooked Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 2.2 times more Copper, 1.9 times more Iron, 6.3 times more Magnesium, 5.1 times more Phosphorus, 9.5 times more Potassium and 4.1 times more Zinc than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 2.8 times more Calcium, 2 times more Manganese, 2.5 times more Selenium and 6.8 times more Water than Dry Corn Gluten-free Pasta.

Comparison of macro-nutrients per 1 kilogram:

• Dry Corn Gluten-free Pasta has 2.8 times more Energy, 18.9 times more Fat, 5.6 times more Omega 3, 23 times more Omega 6, 3 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Dry Corn Gluten-free Pasta as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.