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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Homemade Pasta	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	40.4% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.15% 0.028mg	9.92% 0.13mg	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	10.8% 43μg	69.5% 278μg	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

	Cooked Homemade Pasta	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0.6% 6mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	22.2% 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	14% 1.13mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	8.4% 0.19mg	167% 3.85mg	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	5.7% 40mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	0.56% 19mg	8.4% 285mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.93% 74mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	1.86% 69g	0.27% 9.9g	3700g per day for Men 19-50 years

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

• Dry Enriched Vegetable Macaroni contains 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 Cooked Homemade Pasta Made Without Egg as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

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

• Cooked Homemade Pasta Made Without Egg has 1.7 times more Sodium and 7 times more Water than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 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.

Comparison of macro-nutrients per 100 grams:

• Cooked Homemade Pasta Made Without Egg has 1.2 times more Omega 6 than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 3 times more Energy, 3 times more Carbohydrate and 3 times more Protein than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta Made Without Egg and Dry Enriched Vegetable Macaroni have similar amounts of Fat and Omega 3 per 100 g.
• Both Cooked Homemade Pasta Made Without Egg as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.