Comparing Nutrients in 14 ounces Baked White Potatoes VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Baked White Potatoes	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	12.6% 365kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2% 0.34g	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	94% 123g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	21% 7.94g	38g per day for Men 19-50 years
Protein	15% 8.33g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	19.5% 0.25mg	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	81.4% 325μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	37% 0.33mg	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	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	72% 1.66mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	8.1% 299g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 14 ounces of Baked White Potatoes have 1.3 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 6.2 times more Vitamin B1, 3.7 times more Vitamin B2 and 2.2 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked White Potatoes vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 14 ounces of Baked White Potatoes have 1.5 times more Copper, 1.5 times more Phosphorus, 13 times more Potassium and 1.3 times more Water than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 2.2 times more Manganese, 50.4 times more Selenium and 1.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Iron and Magnesium per 14 ounces.
• 14 ounces of Baked White Potatoes lack sufficient amounts of Selenium
• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Potassium
• Both Baked Whole White Potatoes as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.8 times more Energy, 1.5 times more Carbohydrate and 4.2 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Fiber per 14 ounces.
• Both Baked Whole White Potatoes as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.