Comparing Nutrients in 500 calories Dry Corn Gluten-free Pasta VS Cooked Vegetable Macaroni

Weight per 500 calories

• Dry Corn Gluten-free Pasta: 140g
• Cooked Vegetable Macaroni: 391g

Dry Corn Gluten-free Pasta has 2.8 times more energy per 100g than Cooked Vegetable Macaroni. It has high energy density when compared to other foods. Cooked Enriched Vegetable Macaroni having average energy density.

Which food has more nutrients per 500 calories - Dry Corn Gluten-free Pasta or Cooked Vegetable Macaroni?

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	1.22% 0.02g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.25g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	6.2% 4.5g	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	40.5% 15.4g	44.2% 16.8g	38g per day for Men 19-50 years
Protein	18.7% 10.4g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	1.4% 12.6μg	2.17% 19.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.37% 0.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	7.2% 0.094mg	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	8.75% 35μg	63.5% 254μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.98% 1.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0.56% 5.6mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	40% 0.36mg	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	16.3% 1.3mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	17.7% 74.2mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	167% 3.85mg	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	50.6% 354mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	141% 77.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.2mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	22.8% 2.5mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.38% 14g	7.2% 267g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry Corn Gluten-free Pasta vs Cooked Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 3.1 times more Vitamin B6 than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 1.4 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B5 and 7.3 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Cooked Enriched Vegetable Macaroni have similar amounts of Vitamin B3 per 500 kcal.
• Both Dry Corn Gluten-free Pasta as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Dry Corn Gluten-free Pasta vs Cooked Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 2.2 times more Magnesium, 1.8 times more Phosphorus, 3.4 times more Potassium and 1.5 times more Zinc than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 1.3 times more Copper, 1.5 times more Iron, 5.7 times more Manganese, 7 times more Selenium and 19.1 times more Water than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Corn Gluten-free Pasta has 8.2 times more Omega 6 than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 1.7 times more Protein than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Cooked Enriched Vegetable Macaroni have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Dry Corn Gluten-free Pasta as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.