Comparing Nutrients in 1 pound Dry Corn Gluten-free Pasta VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	56% 1619kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	9.73% 9.43g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	87.6% 114g	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	131% 50g	NA	38g per day for Men 19-50 years
Protein	60.4% 34g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	9.77% 0.13mg	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	48.8% 195μg	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	NA	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

	Dry Corn Gluten-free Pasta	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	30.2% 0.27mg	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	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	38% 0.88mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	74% 8.1mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	8.44% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Corn Gluten-free Pasta vs Cooked Homemade Pasta:

• Dry Corn Gluten-free Pasta has more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 3.2 times more Vitamin B5 and 7.4 times more Vitamin B6 than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 1.7 times more Vitamin B2 and 1.7 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta as well as Cooked Homemade Pasta Made Without Egg 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 Homemade Pasta:

• Dry Corn Gluten-free Pasta has 3.4 times more Copper, 8.5 times more Magnesium, 2.5 times more Manganese, 6.3 times more Phosphorus, 15.5 times more Potassium and 4.8 times more Zinc than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 24.7 times more Sodium and 6.9 times more Water than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Cooked Homemade Pasta Made Without Egg have similar amounts of Iron per 1 lb.
• Both Dry Corn Gluten-free Pasta as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Corn Gluten-free Pasta has 2.9 times more Energy, 2.1 times more Fat, 2 times more Omega 6, 3.2 times more Carbohydrate and 1.7 times more Protein than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 2 times more Omega 3 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.