Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Cooked Whole-wheat Pasta

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Cooked Whole-wheat Pasta: 67g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Cooked Whole-wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	15.5% 20g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	0.69% 0.5g	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	0.065% 0.047g	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	% 0.047g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	5.4% 2.05g	6.9% 2.6g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	7.18% 4.02g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.72% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.8% 0.062mg	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	NA	3.52% 14μg	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	1.5% 1.34mg	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	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.34% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.87% 8.72mg	1000mg per day for Men 19-50 years
Copper	NA	16.8% 0.15mg	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	4.92% 0.39mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	NA	8.63% 36.2mg	420mg per day for Men 19-50 years
Manganese	NA	38.5% 0.89mg	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	NA	12% 85.2mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	1.9% 64.4mg	3400mg per day for Men 19-50 years
Selenium	NA	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0.18% 2.7mg	1500mg per day for Men 19-50 years
Zinc	NA	8.18% 0.9mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	1.12% 41.5g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked Whole-wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Cooked Whole-wheat Pasta?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Cooked Whole-wheat Pasta:

• Both Frozen Roasted Potatoes with Salt and Cooked Whole-wheat Pasta have similar amounts of vitamins per 100 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Cooked Whole-wheat Pasta:

• 100 calories of Frozen Roasted Potatoes with Salt have 5.5 times more Potassium and 87.4 times more Sodium than Cooked Whole-wheat Pasta.
• While 100 kcal of Cooked Whole-wheat Pasta contain 2.9 times more Iron than Frozen Roasted Potatoes with Salt.
• 100 calories of Cooked Whole-wheat Pasta lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cooked Whole-wheat Pasta contain 1.3 times more Fiber and 2.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Whole-wheat Pasta offer comparable quantities of Energy and Carbohydrate per 100 calories.