Comparing Nutrients in 14 ounces Spaghetti, protein-fortified, cooked, enriched (n x 6.25) VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	22.4% 651kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	3.78% 2.74g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	27% 10.3g	38g per day for Men 19-50 years
Protein	62.8% 35g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	NA	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	81.4% 325μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	NA	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	35.7% 2.86mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	NA	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	NA	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	28.3% 198mg	NA	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	NA	11mg per day for Men 19-50 years
Water	6.4% 237g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti, protein-fortified, cooked, enriched (n x 6.25) VS Frozen Roasted Potatoes with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Frozen Roasted Potatoes with Salt:

• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 1.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 10.7 times more Potassium and 59.6 times more Sodium than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Potassium
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 1.3 times more Energy and 4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Fiber than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.