Comparing Nutrients in 500 calories White CornmealVS Cooked Enriched Pasta with Salt

Weight per 500 calories

White Cornmeal

138g

Cooked Enriched Pasta with Salt

319g

White Cornmeal has 2.3 times more energy per 100g than Cooked Enriched Pasta with Salt. It has high energy density when compared to other foods. Cooked Enriched Pasta with Salt having above average energy density.

Which food has more nutrients per 500 calories - White Cornmeal or Cooked Enriched Pasta with Salt?

Macros Ratio

Protein Fat Carbs

White Cornmeal

82%

Cooked Enriched Pasta with Salt

15%

80%

500 kcal ▼

Macro Nutrients

White Cornmealvs Cooked Enriched Pasta with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.1%4.96g

Fat

3.05%2.96g

4.96 gvs2.96 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.18%0.7g

Saturated Fat

1.75%0.56g

0.7 gvs0.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.23%0.068g

Omega 3

4.78%0.076g

0.068 gvs0.076 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.2g

Omega 6

5.53%0.94g

2.2 gvs0.94 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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81.7%106g

Carbohydrate

75%97g

106 gvs97 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.2%0.88g

Sugars

2.46%1.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.88 gvs1.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.13%0.096g

≤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]

NA gvs0.096 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.13g

NA gvs0.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.29g

NA gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.5%10g

Fiber

15%5.73g

10 gvs5.73 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11.2g

Protein

33%18.5g

11.2 gvs18.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

White Cornmealvs Cooked Enriched Pasta with Salt

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44.3%0.53mg

Vitamin B1

72.7%0.87mg

Thiamine

0.53 mgvs0.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.4%0.28mg

Vitamin B2

33.3%0.43mg

Riboflavin

0.28 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.4%5mg

Vitamin B3

33.6%5.38mg

Niacin, nicotinic acid, niacinamide

5 mgvs5.38 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.7%0.59mg

Vitamin B5

7.13%0.36mg

Pantothenic acid

0.59 mgvs0.36 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.3%0.42mg

Vitamin B6

12%0.16mg

Pyridoxine

0.42 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.63%34.5μg

Vitamin B9

58%232μg

Folates and Folic Acid

34.5 μgvs232 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.87%0.58mg

Vitamin E

1.27%0.19mg

Tocopherols and Tocotrienols

0.58 mgvs0.19 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.35%0.41μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.41 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Cornmealvs Cooked Enriched Pasta with Salt

0.83%8.3mg

Calcium

2.23%22.3mg

8.3 mgvs22.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.6%0.27mg

Copper

35.4%0.32mg

0.27 mgvs0.32 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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59.6%4.77mg

Iron

51%4.08mg

4.77 mgvs4.08 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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41.8%175mg

Magnesium

13.6%57.3mg

175 mgvs57.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30%0.69mg

Manganese

44.6%1.03mg

0.69 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47.6%333mg

Phosphorus

26.4%185mg

333 mgvs185 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.7%396mg

Potassium

4.12%140mg

396 mgvs140 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39%21.4μg

Selenium

153%84μg

21.4 μgvs84 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.22%48.3mg

Sodium

28%417mg

48.3 mgvs417 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.5mg

Zinc

14.8%1.62mg

2.5 mgvs1.62 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14g

Water

5.35%198g

14 gvs198 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of White Cornmeal vs Cooked Enriched Pasta with Salt:

Whole-grain White Cornmeal has 1.6 times more Vitamin B5 and 2.7 times more Vitamin B6 than Cooked Enriched Pasta with Salt.
While Cooked Enriched Pasta with Salt contains 1.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 6.7 times more Vitamin B9 than Whole-grain White Cornmeal.
Both Whole-grain White Cornmeal and Cooked Enriched Pasta with Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Whole-grain White Cornmeal as well as Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for White Cornmeal vs Cooked Enriched Pasta with Salt:

Whole-grain White Cornmeal has 3.1 times more Magnesium, 1.8 times more Phosphorus, 2.8 times more Potassium and 1.5 times more Zinc than Cooked Enriched Pasta with Salt.
While Cooked Enriched Pasta with Salt contains 1.5 times more Manganese, 3.9 times more Selenium, 8.6 times more Sodium and 14 times more Water than Whole-grain White Cornmeal.
Both Whole-grain White Cornmeal and Cooked Enriched Pasta with Salt have similar amounts of Copper and Iron per 500 kcal.
Both Whole-grain White Cornmeal as well as Cooked Enriched Pasta with Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Whole-grain White Cornmeal has 1.7 times more Fat, 2.3 times more Omega 6 and 1.8 times more Fiber than Cooked Enriched Pasta with Salt.
While Cooked Enriched Pasta with Salt contains 1.6 times more Protein than Whole-grain White Cornmeal.
Both Whole-grain White Cornmeal and Cooked Enriched Pasta with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Whole-grain White Cornmeal as well as Cooked Enriched Pasta with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White CornmealVS White Enriched Degermed CornmealCooked Enriched Pasta with SaltVS White Enriched Degermed Cornmeal

Compare Foods

Comparing Nutrients in 500 calories White CornmealVS Cooked Enriched Pasta with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - White Cornmeal or Cooked Enriched Pasta with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: