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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Dry Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	25.4% 736kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	9.43% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	121% 158g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	4.4% 3.2g	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	0.3% 0.22g	0.47% 0.34g	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	% 0.24g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 1.35g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	46.2% 26g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	27.8% 0.36mg	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	8.93% 35.7μg	15% 59.5μg	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	1.46% 0.22mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	16.8% 0.15mg	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	32.2% 2.58mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	15% 0.35mg	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	53.6% 375mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Yellow Unenriched Degermed Cornmeal per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Pasta versus 7 oz of Yellow Unenriched Degermed Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Dry Pasta have 1.7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Yellow Unenriched Degermed Cornmeal.
• While 7 oz of Yellow Unenriched Degermed Cornmeal contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dry Unenriched Pasta.
• Both Dry Pasta and Yellow Unenriched Degermed Cornmeal provide similar amounts of Vitamin B2 per seven ounces.
• Both Dry Unenriched Pasta as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Dry Pasta have 7 times more Calcium, 3.8 times more Copper, 1.7 times more Magnesium, 5.3 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 6 times more Selenium and 2.1 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• Both Dry Pasta and Yellow Unenriched Degermed Cornmeal contain similar levels of Iron per seven ounces.
• 7 ounces of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Pasta have 1.7 times more Sugars and 1.8 times more Protein than Yellow Unenriched Degermed Cornmeal.
• While 7 oz of Yellow Unenriched Degermed Cornmeal contain 1.5 times more Omega 6 than Dry Unenriched Pasta.
• Both Dry Pasta and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• Both Dry Unenriched Pasta as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in seven ounces.