Comparing Nutrients in 300 calories Cornmeal, white, self-rising, bolted, with wheat flour added, enriched VS Dry Pasta

Weight per 300 calories

• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched: 86.2g
• Dry Pasta: 81g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cornmeal, white, self-rising, bolted, with wheat flour added, enriched or Dry Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Dry Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.46g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	6.38% 1.1g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	46.4% 60.4g	130g per day for Men 19-50 years
Sugars	NA	2.98% 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	NA	0.12% 0.089g	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	% 0.097g	g per day for Men 19-50 years
Sucrose	NA	% 0.39g	g per day for Men 19-50 years
Fiber	14.3% 5.43g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	13% 7.25g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.2% 0.61mg	6.06% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	3.73% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	8.83% 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	57% 228μg	3.64% 14.6μg	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	NA	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.067% 0.081μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Dry Pasta	Recommended Dietary Allowance
Calcium	25.8% 258mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	26% 0.23mg	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	53.3% 4.27mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	NA	32.2% 0.74mg	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	80% 561mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	5.25% 178mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	NA	93% 51μg	55μg per day for Men 19-50 years
Sodium	76% 1137mg	0.32% 4.85mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.22% 8g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Bolted, With Wheat Flour Added, Enriched VS Dry Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cornmeal, white, self-rising, bolted, with wheat flour added, enriched or Dry Pasta?

Lets compare vitamin content per 300 calories of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Dry Pasta:

• 300 calories of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 8.4 times more Vitamin B1, 7.7 times more Vitamin B2, 3.3 times more Vitamin B3, 2.9 times more Vitamin B6 and 15.6 times more Vitamin B9 than Dry Pasta.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Dry Pasta provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Dry Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Dry Pasta:

• 300 calories of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 15.2 times more Calcium, 4.1 times more Iron, 3.7 times more Phosphorus and 234.4 times more Sodium than Dry Pasta.
• While 300 kcal of Dry Unenriched Pasta contain 2 times more Copper than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Dry Pasta contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Dry Pasta lack sufficient amounts of Calcium
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Dry Unenriched Pasta lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 2.5 times more Omega 6 and 2.1 times more Fiber than Dry Pasta.
• While 300 kcal of Dry Unenriched Pasta contain 1.5 times more Protein than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Dry Pasta offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Dry Pasta provide inadequate amounts of Omega 6
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in 300 calories.