Comparing Nutrients in 300 calories Cooked Vegetable Macaroni VS Cooked Corn Pasta

Weight per 300 calories

• Cooked Vegetable Macaroni: 234g
• Cooked Corn Pasta: 238g

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

Discover which food has more nutrients per 300 calories - Cooked Vegetable Macaroni or Cooked Corn Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Cooked Vegetable Macaroni	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.73% 0.012g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	51% 66.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	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	26.5% 10g	30% 11.4g	38g per day for Men 19-50 years
Protein	19% 10.6g	11% 6.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	1.3% 11.7μg	0.79% 7.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.2% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.33% 0.056mg	10.6% 0.14mg	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	38% 152μg	3.57% 14.3μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.3% 0.49mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	0.24% 2.4mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	17% 0.15mg	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	14.4% 1.15mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.5mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	16% 0.36mg	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	16.7% 117mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	2.14% 72.7mg	2.17% 74mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.38% 1.03mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	4.33% 160g	4.4% 163g	3700g per day for Men 19-50 years

Cooked Vegetable Macaroni VS Cooked Corn Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Vegetable Macaroni or Cooked Corn Pasta?

Lets compare vitamin content per 300 calories of Cooked Vegetable Macaroni vs Cooked Corn Pasta:

• 300 calories of Cooked Vegetable Macaroni have 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5 and 10.7 times more Vitamin B9 than Cooked Corn Pasta.
• While 300 kcal of Cooked Corn Gluten-free Pasta contain 2.5 times more Vitamin B6 than Cooked Enriched Vegetable Macaroni.
• 300 calories of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• 300 calories of Cooked Corn Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cooked Vegetable Macaroni vs Cooked Corn Pasta:

• 300 calories of Cooked Vegetable Macaroni have 1.4 times more Copper, 1.9 times more Iron, 6.3 times more Manganese and 7 times more Selenium than Cooked Corn Pasta.
• While 300 kcal of Cooked Corn Gluten-free Pasta contain 1.9 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Zinc than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Corn Gluten-free Pasta lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Vegetable Macaroni have 1.7 times more Protein than Cooked Corn Pasta.
• Both Cooked Vegetable Macaroni and Cooked Corn Pasta offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.