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

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	124% 3610kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	NA	32g per day for Men 19-50 years
Omega 3	33% 0.53g	NA	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	564% 733g	147% 192g	130g per day for Men 19-50 years
Sugars	30.3% 22g	12.6% 9.1g	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	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	% 2g	% 5.4g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	47.4% 18g	38g per day for Men 19-50 years
Protein	236% 132g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	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	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	539% 86.3mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	198% 2.57mg	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	54.4% 49mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	25% 250mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	69% 0.62mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	61% 1.4mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	1396% 768μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	2.5% 92g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS 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 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 Refrigerated Hash Brown Potatoes:

• 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina has 20.4 times more Vitamin B1, 14.2 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Refrigerated Hash Brown Potatoes.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin K in one kilogram.

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

• 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina has 4.2 times more Calcium, 6.3 times more Copper, 7.1 times more Iron, 4.9 times more Magnesium, 15.1 times more Manganese, 3.6 times more Phosphorus, 26.5 times more Selenium and 5.8 times more Zinc than Refrigerated Hash Brown Potatoes.
• While 1 kg of Unprepared Refrigerated Hash Brown Potatoes contains 1.3 times more Potassium, 3.5 times more Sodium and 8.4 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 kilogram of 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 4.3 times more Energy, 31.9 times more Fat, 3.8 times more Carbohydrate, 2.4 times more Sugars, 6.3 times more Fiber and 7.5 times more Protein than Refrigerated Hash Brown Potatoes.