Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	17.4% 504kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	223% 290g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	14.2% 10.3g	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	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	105% 40g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	85.5% 1.1mg	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	NA	58.5% 234μg	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	7.5% 6.75mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	NA	188% 1.7mg	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	25% 2mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	NA	98% 413mg	420mg per day for Men 19-50 years
Manganese	NA	387% 8.9mg	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	NA	163% 1139mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	NA	501% 275μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	NA	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS 51% whole wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Roasted Potatoes with Salt vs 51% whole wheat Pasta:

• Both Frozen Roasted Potatoes with Salt and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs 51% whole wheat Pasta:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Potassium and 27.1 times more Sodium than 51% whole wheat Pasta.
• While 14 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.8 times more Calcium and 6.7 times more Iron than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.9 times more Energy, 1.5 times more Fat, 2.8 times more Carbohydrate, 3.8 times more Sugars, 3.9 times more Fiber and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.