Comparing Nutrients in 7 ounces Whole Blue Corn Flour VS Cooked Enriched Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Cooked Enriched Pasta with Salt	15%	5%	80%

Macro Nutrients

	Whole Blue Corn Flour	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Energy	25% 722kcal	10.7% 312kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	NA	3.44% 0.59g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	NA	1.53% 1.1g	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	0.082% 0.06g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	44% 16.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	31% 17.4g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	45.3% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	7.48% 0.097mg	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	NA	36.2% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	0.79% 0.12mg	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

	Whole Blue Corn Flour	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	22% 0.2mg	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	43% 3.45mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	27.8% 0.64mg	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	74.6% 522mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Cooked Enriched Pasta with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Blue Corn Flour versus 7 oz of Cooked Enriched Pasta with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Whole Blue Corn Flour vs Cooked Enriched Pasta with Salt:

• 7 ounces of Whole Blue Corn Flour have 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 4.9 times more Vitamin B5 and 9.6 times more Vitamin B6 than Cooked Enriched Pasta with Salt.
• While 7 oz of Cooked Enriched Pasta with Salt contain 1.7 times more Vitamin B1 than Whole-grain Blue Corn Flour.

Comparing minerals per 7 ounces for Whole Blue Corn Flour vs Cooked Enriched Pasta with Salt:

• 7 ounces of Whole Blue Corn Flour have 1.5 times more Copper, 1.4 times more Iron, 6.1 times more Magnesium, 1.7 times more Manganese, 4.5 times more Phosphorus, 8.7 times more Potassium and 4.4 times more Zinc than Cooked Enriched Pasta with Salt.
• While 7 oz of Cooked Enriched Pasta with Salt contain 12 times more Selenium and 26.2 times more Sodium than Whole-grain Blue Corn Flour.
• 7 ounces of Cooked Enriched Pasta with Salt lack sufficient amounts of Potassium
• Both Whole-grain Blue Corn Flour as well as Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Blue Corn Flour have 2.3 times more Energy, 5.5 times more Fat, 2.4 times more Carbohydrate, 4.7 times more Fiber and 1.5 times more Protein than Cooked Enriched Pasta with Salt.