Comparing Nutrients in 100 calories 51% Whole Wheat Pasta with Enriched Semolina VS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 100 calories

• 51% Whole Wheat Pasta with Enriched Semolina: 27.7g
• Pan-fried Refrigerated Hash Brown Potatoes: 41.3g

51% Whole Wheat Pasta with Enriched Semolina has 1.5 times more energy per 100g than Pan-fried Refrigerated Hash Brown Potatoes. It has high energy density when compared to other foods. Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil having above average energy density.

Discover which food has more nutrients per 100 calories - 51% Whole Wheat Pasta with Enriched Semolina or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.92% 0.015g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	11% 14g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	0.66% 0.48g	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	0.076% 0.055g	0.26% 0.19g	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	% 0.055g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0g	g per day for Men 19-50 years
Fiber	8.24% 3.13g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	6.53% 3.66g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.67% 0.087mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.88% 0.19mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	11.5% 0.15mg	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	7.9% 31.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.24% 1.1mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	6.75% 8.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	0.69% 6.93mg	0.41% 4.13mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	4.9% 0.044mg	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	12% 0.94mg	3.82% 0.31mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	3.15% 13.2mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	4.04% 0.093mg	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	9.97% 70mg	7.2% 50.4mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.32mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	0.56% 21g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta With Enriched Semolina VS Pan-fried Refrigerated Hash Brown Potatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - 51% Whole Wheat Pasta with Enriched Semolina or Pan-fried Refrigerated Hash Brown Potatoes?

Lets compare vitamin content per 100 calories of 51% Whole Wheat Pasta with Enriched Semolina vs Pan-fried Refrigerated Hash Brown Potatoes:

• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina have 13.7 times more Vitamin B1, 4.2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 32.5 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K
• 100 calories of Pan-fried Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B1 and Vitamin B2

Comparing minerals per 100 calories for 51% Whole Wheat Pasta with Enriched Semolina vs Pan-fried Refrigerated Hash Brown Potatoes:

• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina have 2.4 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 3.3 times more Potassium and 9.6 times more Sodium than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 6 times more Fat, 22.2 times more Omega 3 and 3.9 times more Omega 6 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Energy per 100 calories.
• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina provide inadequate amounts of Omega 3 and Omega 6