Comparing Nutrients in 100 grams Dry Pasta VS Cornmeal, white, self-rising, degermed, enriched

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	12.8% 371kcal	12.2% 355kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	1.77% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	4.23% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.7g	57.5% 74.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	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	0.15% 0.11g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	23.3% 13g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	56.5% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	28.5% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	30% 0.39mg	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	4.5% 18μg	58.3% 233μg	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	0.73% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	2.1% 21mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	14.4% 0.13mg	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	16.3% 1.3mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	NA	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	27% 189mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	115% 63.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	90% 1348mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Cornmeal, white, self-rising, degermed, enriched per 100 g

Compare the macro and micronutrient content in 100 g of Dry Pasta versus 100 g of Cornmeal, white, self-rising, degermed, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Pasta vs Cornmeal, white, self-rising, degermed, enriched:

• 100 g of Cornmeal, white, self-rising, degermed, enriched contain 7.5 times more Vitamin B1, 6.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 12.9 times more Vitamin B9 than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dry Pasta vs Cornmeal, white, self-rising, degermed, enriched:

• 100 grams of Dry Pasta have 2.2 times more Copper, 1.3 times more Potassium and 1.4 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• While 100 g of Cornmeal, white, self-rising, degermed, enriched contain 16.7 times more Calcium, 3.6 times more Iron, 3.3 times more Phosphorus and 224.7 times more Sodium than Dry Unenriched Pasta.
• Both Dry Pasta and Cornmeal, white, self-rising, degermed, enriched contain similar levels of Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Pasta have 1.6 times more Protein than Cornmeal, white, self-rising, degermed, enriched.
• While 100 g of Cornmeal, white, self-rising, degermed, enriched contain 1.3 times more Omega 6 and 2.2 times more Fiber than Dry Unenriched Pasta.
• Both Dry Pasta and Cornmeal, white, self-rising, degermed, enriched offer comparable quantities of Energy and Carbohydrate per 100 grams.
• Both Dry Unenriched Pasta as well as Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3 in 100 grams.