Comparing Nutrients in 300 calories Cooked Pasta VS Yellow Unenriched Degermed Cornmeal

Weight per 300 calories

• Cooked Pasta: 190g
• Yellow Unenriched Degermed Cornmeal: 81g

Yellow Unenriched Degermed Cornmeal has 2.3 times more energy per unit of mass than Cooked Pasta, which is high in comparison to other foods. Cooked Pasta having above average energy density.

Which food has more nutrients per 300 calories - Cooked Pasta or Yellow Unenriched Degermed Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Cooked Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	3.85% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	1.8% 1.3g	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	0.079% 0.057g	0.19% 0.14g	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	% 0.076g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.55g	g per day for Men 19-50 years
Fiber	9% 3.4g	8.32% 3.16g	38g per day for Men 19-50 years
Protein	19.7% 11g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.99% 8.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.16% 0.038mg	9.46% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	3.1% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	5.07% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.16% 0.093mg	11.4% 0.15mg	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	3.32% 13.3μg	6.1% 24.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	1.33% 13.3mg	0.24% 2.43mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	6.85% 0.062mg	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	12% 0.95mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	8.14% 34mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	6.13% 0.14mg	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	15.7% 110mg	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.5mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	4.86% 0.54mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.24% 9.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Pasta vs Yellow Unenriched Degermed Cornmeal:

• Yellow Unenriched Degermed Cornmeal contains 3 times more Vitamin B1, 1.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Pasta.
• Both Cooked Pasta and Yellow Unenriched Degermed Cornmeal have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Cooked Pasta as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked Pasta vs Yellow Unenriched Degermed Cornmeal:

• Cooked Pasta has 3.1 times more Copper, 1.3 times more Magnesium, 4.3 times more Manganese, 1.4 times more Phosphorus, 5.9 times more Selenium, 1.8 times more Zinc and 13 times more Water than Yellow Unenriched Degermed Cornmeal.
• While Yellow Unenriched Degermed Cornmeal contains 1.4 times more Potassium than Cooked Pasta.
• Both Cooked Pasta and Yellow Unenriched Degermed Cornmeal have similar amounts of Iron per 300 kcal.
• Both Cooked Pasta as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Pasta has 1.9 times more Protein than Yellow Unenriched Degermed Cornmeal.
• Both Cooked Pasta and Yellow Unenriched Degermed Cornmeal have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 300 kcal.
• Both Cooked Pasta as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.