Comparing Nutrients in 14 ounces 51% whole wheat Pasta VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	51% whole wheat Pasta	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	49.5% 1437kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	84% 109g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	1.6% 1.15g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.67g	g per day for Men 19-50 years
Fiber	105% 40g	24% 9.13g	38g per day for Men 19-50 years
Protein	96% 53.6g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Oven-heated 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	123% 1.47mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	52.5% 0.68mg	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	58.5% 234μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	52% 47mg	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	4.5% 0.67mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	64% 0.58mg	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	165% 13.2mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	37.8% 0.87mg	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	163% 1139mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.95% 35g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Oven-heated 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 versus 14 oz of Oven-heated 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 vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of 51% whole wheat Pasta have 3 times more Vitamin B1, 6.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for 51% whole wheat Pasta vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of 51% whole wheat Pasta have 2.1 times more Calcium, 2.9 times more Copper, 4.4 times more Iron, 3.7 times more Magnesium, 10.2 times more Manganese, 3 times more Phosphorus, 694 times more Selenium and 6 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Potassium and 35.5 times more Sodium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 14 ounces of Oven-heated 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 have 2.2 times more Energy, 3.4 times more Omega 3, 3.1 times more Omega 6, 2.7 times more Carbohydrate, 9 times more Sugars, 4.4 times more Fiber and 5.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Fat and 3.1 times more Saturated Fat than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6