Comparing Nutrients in 100 grams Dry Enriched Vegetable Macaroni VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Dry Enriched Vegetable Macaroni	15%	3%	82%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Dry Enriched Vegetable Macaroni	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	12.7% 367kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	19.3% 25g	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	11.3% 4.3g	NA	38g per day for Men 19-50 years
Protein	23.5% 13g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Dry Enriched Vegetable Macaroni	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.4% 0.53mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	2.15% 0.028mg	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	69.5% 278μg	10.8% 43μg	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	NA	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 Enriched Vegetable Macaroni	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	6.67% 0.06mg	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	53.5% 4.3mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	8.4% 0.19mg	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	16.6% 116mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	8.4% 285mg	0.56% 19mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.87% 43mg	4.93% 74mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	1.86% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Enriched Vegetable Macaroni vs Cooked Homemade Pasta:

• Dry Enriched Vegetable Macaroni has 5.7 times more Vitamin B1, 3.5 times more Vitamin B2, 5.5 times more Vitamin B3, 5 times more Vitamin B5, 4.6 times more Vitamin B6 and 6.5 times more Vitamin B9 than Cooked Homemade Pasta Made Without Egg.
• Both Dry Enriched Vegetable Macaroni as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Dry Enriched Vegetable Macaroni vs Cooked Homemade Pasta:

• Dry Enriched Vegetable Macaroni has 5.7 times more Calcium, 3.3 times more Copper, 3.8 times more Iron, 3.3 times more Magnesium, 19.9 times more Manganese, 2.9 times more Phosphorus, 15 times more Potassium and 2.1 times more Zinc than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 1.7 times more Sodium and 7 times more Water than Dry Enriched Vegetable Macaroni.

Comparison of macro-nutrients per 100 grams:

• Dry Enriched Vegetable Macaroni has 3 times more Energy, 3 times more Carbohydrate and 3 times more Protein than Cooked Homemade Pasta Made Without Egg.
• Both Dry Enriched Vegetable Macaroni and Cooked Homemade Pasta Made Without Egg have similar amounts of Fat, Omega 3 and Omega 6 per 100 g.
• Both Dry Enriched Vegetable Macaroni as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.