Comparing Nutrients in 14 ounces Cooked Corn Pasta VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Corn Pasta	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.38% 1.25g	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	85.2% 111g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	50% 19g	22% 8.33g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	5.95% 24μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	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	12.4% 0.99mg	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	26.4% 0.61mg	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	43% 302mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.33% 271g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Corn Pasta vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Cooked Corn Gluten-free Pasta as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Corn Pasta vs Baked White Potatoes:

• Cooked Corn Gluten-free Pasta has 1.3 times more Magnesium, 5.6 times more Selenium and 1.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10 times more Calcium, 2 times more Copper, 2.6 times more Iron and 17.5 times more Potassium than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Baked Whole White Potatoes have similar amounts of Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Corn Gluten-free Pasta has 1.4 times more Energy, 6.4 times more Omega 6, 1.3 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Cooked Corn Gluten-free Pasta as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.