Comparing Nutrients in 14 ounces Cooked Enriched Pasta with Salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta with Salt	15%	5%	80%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Enriched Pasta with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	21.5% 623kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	60% 77.8g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	7.83% 5.68g	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	0.16% 0.12g	2.4% 1.75g	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	% 0.16g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.8g	g per day for Men 19-50 years
Fiber	19% 7.14g	19% 7.14g	38g per day for Men 19-50 years
Protein	41% 23g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	64.7% 0.84mg	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	72.4% 290μg	26.8% 107μg	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	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	76.7% 0.69mg	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	63.5% 5.1mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	30% 0.69mg	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	33% 230mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.66% 247g	8.22% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Enriched Pasta with Salt VS Baked Red Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Enriched Pasta with Salt versus 14 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Enriched Pasta with Salt vs Baked Red Potatoes:

• 14 ounces of Cooked Enriched Pasta with Salt have 3.8 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.7 times more Vitamin B9 than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 3 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Enriched Pasta with Salt.
• Both Cooked Enriched Pasta with Salt and Baked Red Potatoes provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Cooked Enriched Pasta with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cooked Enriched Pasta with Salt vs Baked Red Potatoes:

• 14 ounces of Cooked Enriched Pasta with Salt have 1.8 times more Iron, 1.9 times more Manganese, 10.9 times more Sodium and 1.3 times more Zinc than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 1.7 times more Copper, 1.6 times more Magnesium and 12.4 times more Potassium than Cooked Enriched Pasta with Salt.
• Both Cooked Enriched Pasta with Salt and Baked Red Potatoes contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Cooked Enriched Pasta with Salt lack sufficient amounts of Potassium
• Both Cooked Enriched Pasta with Salt as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Enriched Pasta with Salt have 1.8 times more Energy, 1.6 times more Carbohydrate and 2.5 times more Protein than Baked Red Potatoes.
• Both Cooked Enriched Pasta with Salt and Baked Red Potatoes offer comparable quantities of Fiber per 14 ounces.
• Both Cooked Enriched Pasta with Salt as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.