Comparing Nutrients in 500 calories Dry Pasta VS Cornmeal, white, self-rising, degermed, enriched

Weight per 500 calories

• Dry Pasta: 135g
• Cornmeal, white, self-rising, degermed, enriched: 141g

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

Discover which food has more nutrients per 500 calories - Dry Pasta or Cornmeal, white, self-rising, degermed, enriched?

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	2.02% 0.032g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	5.96% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	81% 105g	130g per day for Men 19-50 years
Sugars	4.96% 3.6g	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	0.2% 0.15g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	26.3% 10g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	79.6% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.22% 0.081mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	40% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	42.3% 0.55mg	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	6.06% 24.3μg	82% 328μg	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	0.99% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	20.3% 0.18mg	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	22% 1.75mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	NA	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	36.4% 255mg	125% 877mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	7.04% 239mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	NA	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	127% 1899mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.39% 14.3g	3700g per day for Men 19-50 years

Dry Pasta VS Cornmeal, White, Self-rising, Degermed, Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Pasta or Cornmeal, white, self-rising, degermed, enriched?

Lets compare vitamin content per 500 calories of Dry Pasta vs Cornmeal, white, self-rising, degermed, enriched:

• 500 kcal of Cornmeal, white, self-rising, degermed, enriched contain 7.9 times more Vitamin B1, 6.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.9 times more Vitamin B6 and 13.5 times more Vitamin B9 than Dry Unenriched Pasta.
• 500 calories of Dry Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Unenriched Pasta as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dry Pasta vs Cornmeal, white, self-rising, degermed, enriched:

• 500 calories of Dry Pasta have 2.1 times more Copper and 1.3 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• While 500 kcal of Cornmeal, white, self-rising, degermed, enriched contain 17.4 times more Calcium, 3.8 times more Iron, 3.4 times more Phosphorus and 234.8 times more Sodium than Dry Unenriched Pasta.
• Both Dry Pasta and Cornmeal, white, self-rising, degermed, enriched contain similar levels of Magnesium per 500 calories.
• 500 calories of Dry Pasta lack sufficient amounts of Calcium
• Both Dry Unenriched Pasta as well as Cornmeal, white, self-rising, degermed, enriched lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry Pasta have 1.5 times more Protein than Cornmeal, white, self-rising, degermed, enriched.
• While 500 kcal of Cornmeal, white, self-rising, degermed, enriched contain 2.3 times more Fiber than Dry Unenriched Pasta.
• Both Dry Pasta and Cornmeal, white, self-rising, degermed, enriched offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Dry Unenriched Pasta as well as Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.