Comparing Nutrients in 5 ounces Cornmeal, white, self-rising, bolted, with wheat flour added, enriched VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Cooked Pasta	Recommended Dietary Allowance
Energy	17% 493kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.79g	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	0.059% 0.043g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	21.3% 12g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.2% 1mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.2% 0.61mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	5.34% 0.069mg	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	94% 374μg	2.5% 9.92μg	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	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Cooked Pasta	Recommended Dietary Allowance
Calcium	42.4% 424mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	15.7% 0.14mg	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	87.7% 7mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	132% 923mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	NA	68% 37.4μg	55μg per day for Men 19-50 years
Sodium	125% 1870mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.4% 14.6g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, bolted, with wheat flour added, enriched VS Cooked Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched versus 5 oz of Cooked Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Cooked Pasta:

• 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 35.7 times more Vitamin B1, 21.7 times more Vitamin B2, 13 times more Vitamin B3, 3.4 times more Vitamin B5, 7.9 times more Vitamin B6 and 37.7 times more Vitamin B9 than Cooked Pasta.
• 5 ounces of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Cooked Pasta:

• 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 42.7 times more Calcium, 1.4 times more Copper, 9.9 times more Iron, 3 times more Magnesium, 11.2 times more Phosphorus, 4.7 times more Potassium, 1319 times more Sodium and 2.7 times more Zinc than Cooked Pasta.
• 5 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 2.2 times more Energy, 3.1 times more Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 2.4 times more Carbohydrate, 3.5 times more Fiber and 1.5 times more Protein than Cooked Pasta.
• 5 ounces of Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6