Comparing Nutrients in 7 ounces Dry Corn Gluten-free Pasta VS Cooked Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	24.4% 708kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	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	121% 157g	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	57.4% 22g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	26.4% 15g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.2% 0.46mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.82mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	12.4% 49.6μg	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	NA	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 Corn Gluten-free Pasta	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	44.5% 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	23% 1.85mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	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	71.7% 502mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	1.8% 61.5mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.55mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.67% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry Corn Gluten-free Pasta vs Cooked Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 1.8 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 8.6 times more Vitamin B6 than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 2.6 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Dry Corn Gluten-free Pasta vs Cooked Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 2.2 times more Copper, 1.9 times more Iron, 6.3 times more Magnesium, 5.1 times more Phosphorus, 9.5 times more Potassium and 4.1 times more Zinc than Cooked Enriched Vegetable Macaroni.
• While Cooked Enriched Vegetable Macaroni contains 2.8 times more Calcium, 2 times more Manganese, 2.5 times more Selenium and 6.8 times more Water than Dry Corn Gluten-free Pasta.

Comparison of macro-nutrients per 7 ounces:

• Dry Corn Gluten-free Pasta has 2.8 times more Energy, 18.9 times more Fat, 5.6 times more Omega 3, 23 times more Omega 6, 3 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Dry Corn Gluten-free Pasta as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.