Comparing Nutrients in 1 kilogram Cooked Pasta with Salt VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cooked Pasta with Salt	Baked Potato Flesh	Recommended Dietary Allowance
Energy	54% 1570kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 306g	166% 216g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	23.4% 17g	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	0.41% 0.3g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	39.5% 15g	38g per day for Men 19-50 years
Protein	104% 58g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	232% 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	17.5% 70μg	22.5% 90μg	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	0% 0mg	142% 128mg	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	4% 0.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	7% 70mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	239% 2.15mg	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	62.5% 5mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	70% 1.6mg	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	83% 580mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	87.3% 1310mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	16.8% 621g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta with Salt VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Pasta with Salt versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Pasta with Salt vs Baked Potato Flesh:

• 1 kg of Baked Potatoes Flesh no Salt contains 5.3 times more Vitamin B1, 3.5 times more Vitamin B3, 5 times more Vitamin B5, 6.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Pasta with Salt.
• 1 kilogram of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Cooked Pasta with Salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Pasta with Salt vs Baked Potato Flesh:

• 1 kilogram of Cooked Pasta with Salt has 1.4 times more Iron, 2 times more Manganese, 88 times more Selenium, 26.2 times more Sodium and 1.8 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.2 times more Copper, 1.4 times more Magnesium and 8.9 times more Potassium than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Baked Potato Flesh contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cooked Pasta with Salt lack sufficient amounts of Potassium
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cooked Pasta with Salt as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Pasta with Salt has 1.7 times more Energy, 1.4 times more Carbohydrate and 3 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3 times more Sugars than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Baked Potato Flesh offer comparable quantities of Fiber per one kilogram.
• Both Cooked Pasta with Salt as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.