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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dry Enriched Vegetable Macaroni has 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.
• Both Dry Enriched Vegetable Macaroni as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Dry Enriched Vegetable Macaroni has 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.
• While Cooked Enriched Vegetable Macaroni contains 6.9 times more Water than Dry Enriched Vegetable Macaroni.

Comparison of macro-nutrients per 7 ounces:

• Dry Enriched Vegetable Macaroni has 2.9 times more Energy, 9.5 times more Fat, 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 Dry Enriched Vegetable Macaroni and Cooked Enriched Vegetable Macaroni have similar amounts of Fiber per 7 oz.
• Both Dry Enriched Vegetable Macaroni as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.