Comparing Nutrients in 14 ounces TINKYADA Cooked Brown Rice Flour Pasta VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
TINKYADA Cooked Brown Rice Flour Pasta	9%	10%	81%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	TINKYADA Cooked Brown Rice Flour Pasta	Baked White Potatoes	Recommended Dietary Allowance
Energy	19% 548kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	6.83% 6.63g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	98% 128g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	0% 0g	8.38% 6.07g	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% 0g	1.97% 1.43g	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	% 0g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.6g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	22% 8.33g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	TINKYADA Cooked Brown Rice Flour Pasta	Baked White 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	31.4% 0.38mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	64.4% 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	3.97% 16μg	37.7% 151μg	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	0% 0mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	TINKYADA Cooked Brown Rice Flour Pasta	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	56% 0.5mg	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	26.3% 2.1mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	32.6% 0.75mg	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	49.3% 345mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	6.7% 247g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of TINKYADA Cooked Brown Rice Flour Pasta vs Baked White Potatoes:

• TINKYADA Cooked Brown Rice Flour Gluten-free Pasta has 2 times more Vitamin B1 and 1.9 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 9 times more Vitamin K than TINKYADA Cooked Brown Rice Flour Gluten-free Pasta.
• Both TINKYADA Cooked Brown Rice Flour Gluten-free Pasta and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 14 oz.
• Both TINKYADA Cooked Brown Rice Flour Gluten-free Pasta as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for TINKYADA Cooked Brown Rice Flour Pasta vs Baked White Potatoes:

• TINKYADA Cooked Brown Rice Flour Gluten-free Pasta has 1.3 times more Magnesium, 6.5 times more Manganese, 22.2 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Calcium, 1.8 times more Copper and 21.8 times more Potassium than TINKYADA Cooked Brown Rice Flour Gluten-free Pasta.
• Both TINKYADA Cooked Brown Rice Flour Gluten-free Pasta and Baked Whole White Potatoes have similar amounts of Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• TINKYADA Cooked Brown Rice Flour Gluten-free Pasta has 1.5 times more Energy, 11.1 times more Fat, 8.7 times more Omega 6, 1.5 times more Carbohydrate and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Sugars than TINKYADA Cooked Brown Rice Flour Gluten-free Pasta.
• Both TINKYADA Cooked Brown Rice Flour Gluten-free Pasta and Baked Whole White Potatoes have similar amounts of Fiber per 14 oz.
• Both TINKYADA Cooked Brown Rice Flour Gluten-free Pasta as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.