Comparing Nutrients in 300 calories Cooked Corn Pasta VS Cooked Homemade Pasta

Weight per 300 calories

• Cooked Corn Pasta: 238g
• Cooked Homemade Pasta: 242g

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

Which food has more nutrients per 300 calories - Cooked Corn Pasta or Cooked Homemade Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Cooked Corn Pasta	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	46.7% 60.8g	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	30% 11.4g	NA	38g per day for Men 19-50 years
Protein	11% 6.26g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	0.79% 7.14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	5.2% 0.068mg	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	3.57% 14.3μg	26% 104μg	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

	Cooked Corn Pasta	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	0.24% 2.4mg	1.45% 14.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16% 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	7.44% 0.6mg	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	8.06% 34mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	20.3% 0.47mg	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	26% 181mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	2.17% 74mg	1.35% 46mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	8.14% 0.9mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.5% 167g	3700g per day for Men 19-50 years

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

• Cooked Corn Gluten-free Pasta has 2 times more Vitamin B6 than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 3.5 times more Vitamin B1, 6.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 7.3 times more Vitamin B9 than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Cooked Homemade Pasta Made Without Egg have similar amounts of Vitamin B5 per 300 kcal.
• Both Cooked Corn Gluten-free Pasta as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cooked Corn Pasta vs Cooked Homemade Pasta:

• Cooked Corn Gluten-free Pasta has 2.5 times more Magnesium, 1.9 times more Phosphorus and 1.7 times more Zinc than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 4.6 times more Iron, 1.3 times more Manganese and more Sodium than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Cooked Homemade Pasta Made Without Egg have similar amounts of Copper and Water per 300 kcal.
• Both Cooked Corn Gluten-free Pasta as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Calcium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Homemade Pasta Made Without Egg contains 5.6 times more Omega 3, 1.5 times more Omega 6 and 1.7 times more Protein than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Cooked Homemade Pasta Made Without Egg have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Corn Gluten-free Pasta as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.