Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	51% whole wheat Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	125% 3620kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	NA	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	201% 262g	130g per day for Men 19-50 years
Sugars	36% 26g	9.5% 6.9g	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	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	266% 101g	68.4% 26g	38g per day for Men 19-50 years
Protein	241% 135g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	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	148% 590μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	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	416% 33.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	NA	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	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	410% 2870mg	NA	700mg per day for Men 19-50 years
Potassium	108% 3660mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	NA	11mg per day for Men 19-50 years
Water	2.4% 88.5g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of 51% whole wheat Pasta versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Frozen Roasted Potatoes with Salt:

• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of 51% whole wheat Pasta has 1.8 times more Calcium and 6.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 27.1 times more Sodium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% whole wheat Pasta has 2.9 times more Energy, 1.5 times more Fat, 2.8 times more Carbohydrate, 3.8 times more Sugars, 3.9 times more Fiber and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.