Comparing Nutrients in 5 ounces Dry Corn Gluten-free Pasta VS 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	17.4% 506kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	3.14% 0.53g	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	81.6% 106g	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	41% 15.6g	16% 6.1g	38g per day for Men 19-50 years
Protein	19% 10.6g	33.3% 18.6g	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% 12.8μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.3% 0.33mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	14% 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	8.86% 35.4μg	99% 394μg	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	0.57% 5.67mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	31.5% 0.28mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	237% 5.45mg	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	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 4.5 times more Vitamin B1, 6 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B5 and 11.1 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Dry Enriched Vegetable Macaroni have similar amounts of Vitamin A per 5 oz.
• Both Dry Corn Gluten-free Pasta as well as Dry 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 Dry Enriched Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 2.6 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 8.5 times more Calcium, 4.6 times more Iron, 8 times more Manganese and 14.3 times more Sodium 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Corn Gluten-free Pasta has 2 times more Fat, 2.4 times more Omega 6 and 2.6 times more Fiber than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 1.8 times more Omega 3 and 1.8 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 5 oz.
• Both Dry Corn Gluten-free Pasta as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.