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

Weight per 500 calories

• Dry Corn Gluten-free Pasta: 140g
• Dry Enriched Vegetable Macaroni: 136g

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

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

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.25g	3% 0.51g	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	78.5% 102g	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	40.5% 15.4g	15.4% 5.86g	38g per day for Men 19-50 years
Protein	18.7% 10.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	1.4% 12.6μg	1.2% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.37% 0.12mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	13.5% 0.18mg	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	95% 379μg	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	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

	Dry Corn Gluten-free Pasta	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0.56% 5.6mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	30.3% 0.27mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	15% 62.7mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	228% 5.24mg	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	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.2mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	22.8% 2.5mg	9.4% 1.04mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.36% 13.5g	3700g per day for Men 19-50 years

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

• Dry Corn Gluten-free Pasta has 1.6 times more Vitamin B6 than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 4.3 times more Vitamin B1, 5.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 10.8 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta as well as Dry 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 Dry Enriched Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 2.7 times more Magnesium, 2.2 times more Phosphorus and 2.4 times more Zinc than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 4.5 times more Iron and 7.7 times more Manganese than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Dry Enriched Vegetable Macaroni have similar amounts of Copper and Potassium per 500 kcal.
• Both Dry Corn Gluten-free Pasta as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Corn Gluten-free Pasta has 2.4 times more Omega 6 and 2.6 times more Fiber than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 1.7 times more Protein than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Dry Enriched Vegetable Macaroni have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dry Corn Gluten-free Pasta as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.