Comparing Nutrients in 1 kilogram Cooked Corn And Rice Pasta VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Corn And Rice Pasta	Baked White Potatoes	Recommended Dietary Allowance
Energy	61.7% 1790kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	162% 211g	130g per day for Men 19-50 years
Sugars	0% 0g	21% 15.3g	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% 0g	4.97% 3.6g	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	% 0g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	37% 14g	55.3% 21g	38g per day for Men 19-50 years
Protein	57% 32g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	162% 2.1mg	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	10% 40μg	95% 380μg	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	140% 126mg	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	0% 0mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn And Rice Pasta	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	141% 1.27mg	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	27.5% 2.2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	82% 1.9mg	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	47% 330mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	15.6% 577g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Corn And Rice Pasta vs Baked White Potatoes:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 1.8 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.4 times more Vitamin B3, 2.7 times more Vitamin B5, 5.7 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cooked Corn And Rice Pasta vs Baked White Potatoes:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 4.4 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5 times more Calcium, 6.4 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 22.7 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Cooked Gluten-free Pasta from Corn And Rice Flour.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 1.9 times more Energy, 6.7 times more Fat, 6.4 times more Omega 6, 1.8 times more Carbohydrate and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Sugars and 1.5 times more Fiber than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.