Comparing Nutrients in 7 ounces Cooked Vegetable Macaroni VS Dry Enriched Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Cooked Vegetable Macaroni	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	8.76% 254kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 53g	114% 149g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	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	22.5% 8.53g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	16% 9g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	19.7% 0.26mg	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	32.2% 129μg	138% 552μg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	44% 0.4mg	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	12% 0.97mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	332% 7.63mg	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	14% 99mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.67% 136g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Vegetable Macaroni VS Dry Enriched Vegetable Macaroni per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Vegetable Macaroni versus 7 oz of Dry Enriched Vegetable Macaroni to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Vegetable Macaroni vs Dry Enriched Vegetable Macaroni:

• 7 oz of Dry Enriched Vegetable Macaroni contain 9.2 times more Vitamin B1, 8.6 times more Vitamin B2, 6.8 times more Vitamin B3, 2.1 times more Vitamin B5, 5.4 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cooked Enriched Vegetable Macaroni.
• 7 ounces of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• Both Cooked Enriched Vegetable Macaroni as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Vegetable Macaroni vs Dry Enriched Vegetable Macaroni:

• 7 oz of Dry Enriched Vegetable Macaroni contain 3.1 times more Calcium, 2.2 times more Copper, 8.7 times more Iron, 2.4 times more Magnesium, 3.9 times more Manganese, 2.3 times more Phosphorus, 9.2 times more Potassium, 7.2 times more Sodium and 1.7 times more Zinc than Cooked Enriched Vegetable Macaroni.
• 7 ounces of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Enriched Vegetable Macaroni contain 2.9 times more Energy, 9.8 times more Omega 3, 9.6 times more Omega 6, 2.8 times more Carbohydrate and 2.9 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Dry Enriched Vegetable Macaroni offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6