Comparing Nutrients in 7 ounces Cooked Vegetable Macaroni VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Cooked Vegetable Macaroni	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	8.76% 254kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	5.3% 0.9g	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	38.3% 50g	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	NA	38g per day for Men 19-50 years
Protein	16% 9g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	4.27% 0.056mg	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	21.3% 85.3μg	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	NA	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	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	13.2% 0.12mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	16.7% 0.38mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	1.1% 37.7mg	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	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	3.67% 136g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Vegetable Macaroni VS Cooked Homemade Pasta per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Vegetable Macaroni vs Cooked Homemade Pasta:

• 7 ounces of Cooked Vegetable Macaroni have 2.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Cooked Homemade Pasta.
• While 7 oz of Cooked Homemade Pasta Made Without Egg contain 1.6 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.3 times more Vitamin B3 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 Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cooked Vegetable Macaroni vs Cooked Homemade Pasta:

• 7 ounces of Cooked Vegetable Macaroni have 1.5 times more Copper, 1.4 times more Magnesium, 5.1 times more Manganese and 1.3 times more Phosphorus than Cooked Homemade Pasta.
• While 7 oz of Cooked Homemade Pasta Made Without Egg contain 2.3 times more Iron and 12.3 times more Sodium than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Cooked Homemade Pasta contain similar levels of Zinc per seven ounces.
• Both Cooked Enriched Vegetable Macaroni as well as Cooked Homemade Pasta Made Without Egg lack sufficient amounts of Calcium and Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Homemade Pasta Made Without Egg contain 11 times more Omega 3 and 11.6 times more Omega 6 than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Cooked Homemade Pasta offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Cooked Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6