Comparing Nutrients in 7 ounces Dry Corn Gluten-free Pasta VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	24.4% 708kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	25.4% 8.14g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	16.3% 2.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	26.4% 15g	34.2% 19g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.2% 0.46mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	75.3% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.82mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	6.1% 0.079mg	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	67.5% 270μg	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	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Corn Gluten-free Pasta	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	40.7% 407mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	22% 0.2mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	53% 1.2mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	89.6% 1343mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.55mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Corn Gluten-free Pasta VS Enriched Tortilla Mix White Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Corn Gluten-free Pasta versus 7 oz of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Corn Gluten-free Pasta vs Enriched Tortilla Mix White Wheat Flour:

• 7 ounces of Dry Corn Gluten-free Pasta have 1.2 times more Vitamin B5 and 5.2 times more Vitamin B6 than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 3.2 times more Vitamin B1, 5.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 5.4 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dry Corn Gluten-free Pasta vs Enriched Tortilla Mix White Wheat Flour:

• 7 ounces of Dry Corn Gluten-free Pasta have 2 times more Copper, 5.7 times more Magnesium, 1.2 times more Phosphorus, 2.9 times more Potassium and 2.8 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 51.3 times more Calcium, 7.6 times more Iron, 1.3 times more Manganese and 225.7 times more Sodium than Dry Corn Gluten-free Pasta.
• 7 ounces of Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Enriched Tortilla Mix White Wheat Flour contain 5.1 times more Fat, 14.1 times more Saturated Fat, 4.4 times more Omega 3, 1.6 times more Omega 6 and 1.3 times more Protein than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Enriched Tortilla Mix White Wheat Flour offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3