Comparing Nutrients in 5 ounces Dry Corn Gluten-free Pasta VS 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	17.4% 506kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	29% 37.7g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	41% 15.6g	16% 6.1g	38g per day for Men 19-50 years
Protein	19% 10.6g	11.5% 6.42g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.3% 0.33mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	9.5% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	2.6% 0.034mg	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	8.86% 35.4μg	23% 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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	14.5% 0.13mg	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	16.5% 1.3mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	60.8% 1.4mg	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	51.2% 359mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry Corn Gluten-free Pasta vs Cooked Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 1.8 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 8.6 times more Vitamin B6 than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 2.6 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Dry Corn Gluten-free Pasta vs Cooked Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 2.2 times more Copper, 1.9 times more Iron, 6.3 times more Magnesium, 5.1 times more Phosphorus, 9.5 times more Potassium and 4.1 times more Zinc than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 2.8 times more Calcium, 2 times more Manganese, 2.5 times more Selenium and 6.8 times more Water than Dry Corn Gluten-free Pasta.

Comparison of macro-nutrients per 5 ounces:

• Dry Corn Gluten-free Pasta has 2.8 times more Energy, 18.9 times more Fat, 5.6 times more Omega 3, 23 times more Omega 6, 3 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Dry Corn Gluten-free Pasta as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.