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

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta with Salt	15%	5%	80%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	Cooked Enriched Pasta with Salt	Whole White Corn Flour	Recommended Dietary Allowance
Energy	10.7% 312kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.59g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	117% 153g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	1.75% 1.27g	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	0.082% 0.06g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	38% 14.5g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta with Salt	Whole White Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	56.5% 0.73mg	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	36.2% 145μg	12.4% 49.6μg	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	0.79% 0.12mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta with Salt	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	50.7% 0.46mg	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	31.8% 2.54mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	39.7% 0.91mg	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	16.4% 115mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	31.2% 3.43mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.59% 21.7g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Enriched Pasta with Salt have 1.7 times more Vitamin B2 and 2.9 times more Vitamin B9 than Whole White Corn Flour.
• While 7 oz of Whole-grain White Corn Flour contain 5.9 times more Vitamin B5, 7.6 times more Vitamin B6 and 7 times more Vitamin E than Cooked Enriched Pasta with Salt.
• Both Cooked Enriched Pasta with Salt and Whole White Corn Flour provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin E
• Both Cooked Enriched Pasta with Salt as well as Whole-grain White Corn Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Cooked Enriched Pasta with Salt have 1.7 times more Selenium and 26.2 times more Sodium than Whole White Corn Flour.
• While 7 oz of Whole-grain White Corn Flour contain 2.3 times more Copper, 1.9 times more Iron, 5.2 times more Magnesium, 1.4 times more Manganese, 4.7 times more Phosphorus, 7.2 times more Potassium and 3.4 times more Zinc than Cooked Enriched Pasta with Salt.
• 7 ounces of Cooked Enriched Pasta with Salt lack sufficient amounts of Potassium
• Both Cooked Enriched Pasta with Salt as well as Whole-grain White Corn Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Whole-grain White Corn Flour contain 2.3 times more Energy, 4.2 times more Fat, 2.2 times more Omega 3, 5.8 times more Omega 6, 2.5 times more Carbohydrate and 4.1 times more Fiber than Cooked Enriched Pasta with Salt.
• Both Cooked Enriched Pasta with Salt and Whole White Corn Flour offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6