Comparing Nutrients in 1 kilogram 51% Whole Wheat Pasta with Enriched Semolina VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	124% 3610kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	564% 733g	261% 340g	130g per day for Men 19-50 years
Sugars	30.3% 22g	16% 11.6g	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	2.76% 2g	6.2% 4.5g	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	% 2g	% 6.1g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	95% 36g	38g per day for Men 19-50 years
Protein	236% 132g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	458% 5.5mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.13mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	539% 86.3mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	279% 3.63mg	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	285% 1140μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	25% 250mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	119% 1.07mg	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	426% 34mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	98% 2.25mg	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	360% 2520mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	1396% 768μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	2.5% 92g	13.7% 506g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Pan-fried Refrigerated Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of 51% Whole Wheat Pasta with Enriched Semolina versus 1 kg of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina has 20.4 times more Vitamin B1, 6.3 times more Vitamin B2 and 2.7 times more Vitamin B3 than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.5 times more Vitamin B6 and 21.8 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for 51% Whole Wheat Pasta with Enriched Semolina vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina has 2.5 times more Calcium, 3.6 times more Copper, 4.6 times more Iron, 2.9 times more Magnesium, 9.4 times more Manganese, 2.1 times more Phosphorus and 3.5 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.2 times more Potassium and 6.4 times more Sodium than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina has 1.5 times more Energy, 2.2 times more Carbohydrate, 1.9 times more Sugars, 3.1 times more Fiber and 4.1 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 4 times more Fat, 2.5 times more Saturated Fat, 14.8 times more Omega 3 and 2.6 times more Omega 6 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.