Comparing Nutrients in 100 calories Dry Corn Gluten-free Pasta VS Dry Enriched Vegetable Macaroni

Weight per 100 calories

• Dry Corn Gluten-free Pasta: 28g
• Dry Enriched Vegetable Macaroni: 27g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Dry Corn Gluten-free Pasta or Dry Enriched Vegetable Macaroni?

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.49% 0.008g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.48% 0.25g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.2g	15.7% 20.4g	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	8.1% 3.1g	3.1% 1.17g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0.28% 2.52μg	0.24% 2.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.87% 0.024mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.44% 0.058mg	2.7% 0.035mg	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	1.75% 7μg	19% 75.7μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Corn Gluten-free Pasta	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0.11% 1.12mg	0.93% 9.26mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	6.06% 0.054mg	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	3.26% 0.26mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	3% 12.5mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	45.6% 1.05mg	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	10% 71mg	4.5% 31.6mg	700mg per day for Men 19-50 years
Potassium	2.42% 82.4mg	2.3% 77.7mg	3400mg per day for Men 19-50 years
Selenium	4.02% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.056% 0.84mg	0.78% 11.7mg	1500mg per day for Men 19-50 years
Zinc	4.56% 0.5mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.073% 2.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dry Corn Gluten-free Pasta vs Dry Enriched Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 1.6 times more Vitamin B6 than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 4.3 times more Vitamin B1, 5.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 10.8 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Dry Corn Gluten-free Pasta vs Dry Enriched Vegetable Macaroni:

• Dry Corn Gluten-free Pasta has 2.7 times more Magnesium, 2.2 times more Phosphorus and 2.4 times more Zinc than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 4.5 times more Iron and 7.7 times more Manganese than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Dry Enriched Vegetable Macaroni have similar amounts of Copper and Potassium per 100 kcal.
• Both Dry Corn Gluten-free Pasta as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Corn Gluten-free Pasta has 2.4 times more Omega 6 and 2.6 times more Fiber than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 1.7 times more Protein than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Dry Enriched Vegetable Macaroni have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Dry Corn Gluten-free Pasta as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.