Comparing Nutrients in 14 ounces 51% Whole Wheat Pasta with Enriched Semolina VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	49.4% 1433kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	73% 95g	130g per day for Men 19-50 years
Sugars	12% 8.73g	1.15% 0.83g	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	1.1% 0.79g	0% 0g	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	% 0.79g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.56g	g per day for Men 19-50 years
Fiber	118% 45g	21% 7.94g	38g per day for Men 19-50 years
Protein	94% 52.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.3mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	60% 0.78mg	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	113% 452μg	30.8% 123μg	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	NA	34% 30.6mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	34% 0.31mg	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	169% 13.5mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	27% 0.62mg	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	143% 1000mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	554% 305μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of 51% Whole Wheat Pasta with Enriched Semolina versus 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 5.2 times more Vitamin B1, 8.5 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.2 times more Vitamin B6 and 3.7 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 1.9 times more Calcium, 5.1 times more Copper, 5.5 times more Iron, 4.5 times more Magnesium, 13.4 times more Manganese, 3.1 times more Phosphorus, 153.6 times more Selenium and 6.5 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 29.1 times more Sodium than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 2.5 times more Energy, 3.3 times more Omega 3, 3.1 times more Omega 6, 3.1 times more Carbohydrate, 10.5 times more Sugars, 5.7 times more Fiber and 5.6 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Fat and 3.9 times more Saturated Fat than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6