Comparing Nutrients in 7 ounces Dry Pasta VS Cornmeal, white, self-rising, degermed, enriched

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	25.4% 736kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.45% 0.46g	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	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	114% 148g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	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	0.3% 0.22g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	37% 14g	38g per day for Men 19-50 years
Protein	46.2% 26g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	56.6% 9.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	59.5% 0.77mg	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	116% 462μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	28.7% 0.26mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	NA	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	177% 1236mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	178% 2675mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.55% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Cornmeal, white, self-rising, degermed, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Pasta versus 7 oz of Cornmeal, white, self-rising, degermed, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Pasta vs Cornmeal, white, self-rising, degermed, enriched:

• 7 oz of Cornmeal, white, self-rising, degermed, enriched contain 7.5 times more Vitamin B1, 6.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 12.9 times more Vitamin B9 than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Pasta vs Cornmeal, white, self-rising, degermed, enriched:

• 7 ounces of Dry Pasta have 2.2 times more Copper, 1.3 times more Potassium and 1.4 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• While 7 oz of Cornmeal, white, self-rising, degermed, enriched contain 16.7 times more Calcium, 3.6 times more Iron, 3.3 times more Phosphorus and 224.7 times more Sodium than Dry Unenriched Pasta.
• Both Dry Pasta and Cornmeal, white, self-rising, degermed, enriched contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Pasta have 1.6 times more Protein than Cornmeal, white, self-rising, degermed, enriched.
• While 7 oz of Cornmeal, white, self-rising, degermed, enriched contain 1.3 times more Omega 6 and 2.2 times more Fiber than Dry Unenriched Pasta.
• Both Dry Pasta and Cornmeal, white, self-rising, degermed, enriched offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Dry Unenriched Pasta as well as Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3 in seven ounces.