Comparing Nutrients in 7 ounces Yellow Unenriched Degermed Cornmeal VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Cooked Pasta	Recommended Dietary Allowance
Energy	25.3% 734kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	3.44% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	47% 61.2g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	0.47% 0.34g	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	% 1.1g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 0.18g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	25% 14g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	15% 59.5μg	3.47% 14μg	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	1.6% 0.24mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	Cooked Pasta	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	27.3% 2.2mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	28% 196mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.6% 22g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Yellow Unenriched Degermed Cornmeal vs Cooked Pasta:

• Yellow Unenriched Degermed Cornmeal has more Vitamin A, 7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 3.7 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cooked Pasta.
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked Pasta have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Yellow Unenriched Degermed Cornmeal vs Cooked Pasta:

• Yellow Unenriched Degermed Cornmeal has 2.2 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Cooked Pasta.
• While Cooked Pasta contains 1.3 times more Copper, 1.9 times more Manganese, 2.5 times more Selenium and 5.6 times more Water than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked Pasta have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Yellow Unenriched Degermed Cornmeal has 2.3 times more Energy, 1.9 times more Fat, 2.7 times more Omega 6, 2.6 times more Carbohydrate, 2.9 times more Sugars, 2.2 times more Fiber and 1.2 times more Protein than Cooked Pasta.
• Both Yellow Unenriched Degermed Cornmeal and Cooked Pasta have similar amounts of Omega 3 per 7 oz.
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.