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

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	TINKYADA Cooked Brown Rice Flour Pasta	Recommended Dietary Allowance
Energy	12.6% 365kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	98% 128g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	0% 0g	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	1.97% 1.43g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0g	g per day for Men 19-50 years
Fiber	22% 8.33g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	15% 8.33g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	TINKYADA Cooked Brown Rice Flour Pasta	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	23% 0.3mg	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	37.7% 151μg	3.97% 16μg	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	55.6% 50mg	0% 0mg	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	1.06% 0.16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Baked White Potatoes VS TINKYADA Cooked Brown Rice Flour Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of TINKYADA Cooked Brown Rice Flour Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 14 ounces of Baked White Potatoes have 1.8 times more Copper, 1.2 times more Iron, 21.8 times more Potassium and 1.2 times more Water than TINKYADA Cooked Brown Rice Flour Pasta.
• While 14 oz of TINKYADA Cooked Brown Rice Flour Gluten-free Pasta contain 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.
• Both Baked White Potatoes and TINKYADA Cooked Brown Rice Flour Pasta contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Baked White Potatoes lack sufficient amounts of Selenium
• 14 ounces of TINKYADA Cooked Brown Rice Flour Pasta lack sufficient amounts of Potassium
• Both Baked Whole White Potatoes as well as TINKYADA Cooked Brown Rice Flour Gluten-free Pasta lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked White Potatoes have more Sugars and 1.2 times more Fiber than TINKYADA Cooked Brown Rice Flour Pasta.
• While 14 oz of TINKYADA Cooked Brown Rice Flour Gluten-free Pasta contain 1.5 times more Energy, 8.7 times more Omega 6, 1.5 times more Carbohydrate and 1.6 times more Protein than Baked Whole White Potatoes.
• 14 ounces of Baked White Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole White Potatoes as well as TINKYADA Cooked Brown Rice Flour Gluten-free Pasta provide inadequate amounts of Omega 3 in 14 ounces.