Comparing Nutrients in 1 pound 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	56% 1619kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	9.73% 9.43g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.2g	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	131% 50g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	60.4% 34g	36.7% 20.5g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	8.37% 0.11mg	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	28.3% 113μg	73.7% 295μg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	1.8% 18mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	46.4% 0.42mg	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	52.7% 4.2mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	194% 4.47mg	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	164% 1148mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	163% 90μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	74% 8.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.