Comparing Nutrients in 500 calories White Degermed Cornmeal VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Weight per 500 calories

• White Degermed Cornmeal: 135g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 305g

White Degermed Cornmeal has 2.3 times more energy per 100g than Spaghetti, protein-fortified, cooked, enriched (n x 6.25). It has high energy density when compared to other foods. Spaghetti, protein-fortified, cooked, enriched (n x 6.25) having above average energy density.

Which food has more nutrients per 500 calories - White Degermed Cornmeal or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
White Degermed Cornmeal	8%	4%	88%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	White Degermed Cornmeal	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.36g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.3% 0.098g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	6.42% 1.1g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.6% 107g	72.4% 94g	130g per day for Men 19-50 years
Sugars	3% 2.18g	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	0.32% 0.23g	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	% 0.76g	NA	g per day for Men 19-50 years
Sucrose	% 0.92g	NA	g per day for Men 19-50 years
Fiber	14% 5.27g	16% 6.1g	38g per day for Men 19-50 years
Protein	17% 9.6g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	White Degermed Cornmeal	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.8% 0.19mg	75.7% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	15% 0.2mg	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	10% 40.5μg	62.5% 250μg	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	1.1% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Degermed Cornmeal	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.41% 4.05mg	3.05% 30.5mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	28.5% 0.26mg	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	18.6% 1.5mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	21.8% 91mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	55.3% 1.27mg	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	19% 134mg	21.8% 152mg	700mg per day for Men 19-50 years
Potassium	5.64% 192mg	3.77% 128mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.46mg	1% 15.2mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	0.41% 15g	4.92% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Degermed Cornmeal vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• White Unenriched Degermed Cornmeal has 1.3 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 4.8 times more Vitamin B1, 7.3 times more Vitamin B2, 4.1 times more Vitamin B3, 2.7 times more Vitamin B5 and 6.2 times more Vitamin B9 than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Degermed Cornmeal vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• White Unenriched Degermed Cornmeal has 1.5 times more Potassium than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 2.5 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 5.4 times more Manganese, 5.4 times more Selenium and 1.7 times more Zinc than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have similar amounts of Phosphorus per 500 kcal.
• Both White Unenriched Degermed Cornmeal as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• White Unenriched Degermed Cornmeal has 4.2 times more Omega 6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 2.8 times more Protein than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both White Unenriched Degermed Cornmeal as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.