Comparing Nutrients in 5 ounces Cooked Vegetable Macaroni VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Cooked Vegetable Macaroni	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	6.26% 181kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	3.78% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.7g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	16% 6.1g	NA	38g per day for Men 19-50 years
Protein	11.5% 6.42g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.5mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	3.05% 0.04mg	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	23% 92μg	15.2% 61μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	9.45% 0.085mg	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	8.7% 0.69mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	60.8% 1.4mg	12% 0.27mg	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	10% 71mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Vegetable Macaroni VS Cooked Homemade Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Vegetable Macaroni versus 5 oz of Cooked Homemade Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Vegetable Macaroni vs Cooked Homemade Pasta:

• 5 ounces of Cooked Vegetable Macaroni have 2.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Cooked Homemade Pasta.
• While 5 oz of Cooked Homemade Pasta Made Without Egg contain 1.6 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cooked Enriched Vegetable Macaroni.
• 5 ounces of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cooked Vegetable Macaroni vs Cooked Homemade Pasta:

• 5 ounces of Cooked Vegetable Macaroni have 1.5 times more Copper, 1.4 times more Magnesium, 5.1 times more Manganese and 1.3 times more Phosphorus than Cooked Homemade Pasta.
• While 5 oz of Cooked Homemade Pasta Made Without Egg contain 2.3 times more Iron and 12.3 times more Sodium than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Cooked Homemade Pasta contain similar levels of Zinc per five ounces.
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Homemade Pasta Made Without Egg lack sufficient amounts of Calcium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Homemade Pasta Made Without Egg contain 11 times more Omega 3 and 11.6 times more Omega 6 than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Cooked Homemade Pasta offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Cooked Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6