Comparing Nutrients in 100 grams White Degermed Cornmeal VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
White Degermed Cornmeal	8%	4%	88%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	White Degermed Cornmeal	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	12.8% 370kcal	5.66% 164kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.5g	23.8% 31g	130g per day for Men 19-50 years
Sugars	2.22% 1.6g	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	0.23% 0.17g	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	5.26% 2g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	16% 8.86g	56g per day for Men 19-50 years

Vitamins

	White Degermed Cornmeal	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.92% 0.064mg	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	7.5% 30μg	20.5% 82μg	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	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Degermed Cornmeal	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.3% 3mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	9.33% 0.084mg	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	13.8% 1.1mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	7.57% 0.17mg	18% 0.42mg	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	14% 99mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	1.24% 42mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	46% 25μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.6% 59.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of White Degermed Cornmeal vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• White Unenriched Degermed Cornmeal has 2.8 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 2.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.7 times more Vitamin B9 than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have similar amounts of Vitamin B5 per 100 g.
• Both White Unenriched Degermed Cornmeal as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for White Degermed Cornmeal vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• White Unenriched Degermed Cornmeal has 1.5 times more Iron, 2 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 3.3 times more Calcium, 2.4 times more Manganese, 2.4 times more Selenium and 5.3 times more Water than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have similar amounts of Copper and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• White Unenriched Degermed Cornmeal has 2.3 times more Energy, 8.3 times more Fat, 2.2 times more Omega 3, 9.4 times more Omega 6, 2.6 times more Carbohydrate and 2 times more Fiber than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both White Unenriched Degermed Cornmeal and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have similar amounts of Protein per 100 g.
• Both White Unenriched Degermed Cornmeal as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.