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Comparing Nutrients in 100 calories Cooked 51% Whole Wheat PastaVS Baked White Potatoes

Weight per 100 calories

Cooked 51% Whole Wheat Pasta
63g
Baked White Potatoes
109g

Cooked 51% Whole Wheat Pasta has 1.7 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cooked 51% Whole Wheat Pasta
14%
8%
78%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.97%0.94g
Fat
0.17%0.16g
0.94 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g
Saturated Fat
0.14%0.043g
0.15 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.53%0.025g
Omega 3
1%0.016g
0.025 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g
Omega 6
0.31%0.053g
0.34 gvs0.053 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.2%20g
Carbohydrate
17.6%23g
20 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.74%0.53g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.53 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.061%0.044g
Fructose
0.54%0.39g
≤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]
0.044 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.044g
Glucose
%0.68g
0.044 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.13g
Sucrose
%0.43g
0.13 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.6%2.9g
Fiber
6%2.3g
2.9 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.54%3.66g
Protein
4.08%2.3g
3.66 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
NA μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.23%0.099mg
Vitamin B1
4.35%0.052mg
Thiamine
0.099 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5%0.065mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.065 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.9%0.14mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.14 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.7%0.061mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.061 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.14%12.6μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
12.6 μgvs41.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
15.2%13.7mg
Ascorbic acid
NA mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.42%0.063mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
0.063 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
NA μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.75%7.55mg
Calcium
1.1%11mg
7.55 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg
Copper
15.3%0.14mg
0.13 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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13%1.04mg
Iron
8.7%0.7mg
1.04 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.74%28.3mg
Magnesium
7%29.3mg
28.3 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28.2%0.65mg
Manganese
8.93%0.21mg
0.65 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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9.9%69mg
Phosphorus
11.6%81.5mg
69 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.42%48.4mg
Potassium
17.4%591mg
48.4 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39%21.5μg
Selenium
0.99%0.54μg
21.5 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.25%3.77mg
Sodium
0.51%7.6mg
3.77 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.4%0.7mg
Zinc
3.46%0.38mg
0.7 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.03%38g
Water
2.2%82g
38 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta vs Baked White Potatoes:
Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: