Comparing Nutrients in 14 ounces Baked White Potatoes VS ANCIENT HARVEST Cooked Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
ANCIENT HARVEST Cooked Gluten-free Pasta	8%	12%	80%

Macro Nutrients

	Baked White Potatoes	ANCIENT HARVEST Cooked Gluten-free Pasta	Recommended Dietary Allowance
Energy	12.6% 365kcal	21% 603kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.47% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	21.3% 3.6g	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	95% 123g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	1.64% 1.2g	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	% 1.2g	g per day for Men 19-50 years
Fiber	22% 8.33g	34.5% 13g	38g per day for Men 19-50 years
Protein	15% 8.33g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	ANCIENT HARVEST Cooked Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	15.3% 0.2mg	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	7.94% 31.8μg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	ANCIENT HARVEST Cooked Gluten-free Pasta	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	28.2% 0.25mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	35.5% 0.82mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	16% 8.73μg	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	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	8.1% 299g	6.78% 251g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS ANCIENT HARVEST Cooked Gluten-free Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of ANCIENT HARVEST Cooked Gluten-free Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs ANCIENT HARVEST Cooked Gluten-free Pasta:

• 14 ounces of Baked White Potatoes have 3.4 times more Vitamin B3, 1.8 times more Vitamin B5, 4.2 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and more Vitamin K than ANCIENT HARVEST Cooked Gluten-free Pasta.
• While 14 oz of ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour contain 2.5 times more Vitamin B1 and 2.2 times more Vitamin B2 than Baked Whole White Potatoes.
• 14 ounces of ANCIENT HARVEST Cooked Gluten-free Pasta have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour 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 ANCIENT HARVEST Cooked Gluten-free Pasta:

• 14 ounces of Baked White Potatoes have 2 times more Copper and 8.6 times more Potassium than ANCIENT HARVEST Cooked Gluten-free Pasta.
• While 14 oz of ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour contain 1.5 times more Magnesium, 4.4 times more Selenium and 2 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and ANCIENT HARVEST Cooked Gluten-free Pasta contain similar levels of Iron, Manganese and Phosphorus per 14 ounces.
• 14 ounces of Baked White Potatoes lack sufficient amounts of Selenium
• 14 ounces of ANCIENT HARVEST Cooked Gluten-free Pasta lack sufficient amounts of Potassium
• Both Baked Whole White Potatoes as well as ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked White Potatoes have 5.1 times more Sugars than ANCIENT HARVEST Cooked Gluten-free Pasta.
• While 14 oz of ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour contain 1.7 times more Energy, 13.8 times more Fat, 2.1 times more Omega 3, 18.6 times more Omega 6, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• 14 ounces of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6