Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	30% 870kcal	54% 1570kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	235% 306g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	7.72% 5.6g	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	4% 2.9g	0.41% 0.3g	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	% 3.4g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 0.9g	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	37.7% 0.49mg	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	25% 100μg	17.5% 70μg	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	144% 130mg	0% 0mg	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	0.67% 0.1mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	140% 3.22mg	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	63% 440mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	21% 770g	16.8% 621g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Cooked Pasta with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Cooked Pasta with Salt:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 5.3 times more Vitamin B1, 3.6 times more Vitamin B3, 4.6 times more Vitamin B5, 6.1 times more Vitamin B6, 1.4 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 Boiled Potato Flesh, Cooked In Skin without Salt as well as Cooked Pasta with 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 Boiled Potato Flesh, Cooked In Skin vs Cooked Pasta with Salt:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.9 times more Copper, 1.2 times more Magnesium, 8.6 times more Potassium and 1.2 times more Water than Cooked Pasta with Salt.
• While 1 kg of Cooked Pasta with Salt contains 1.6 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus, 88 times more Selenium, 32.8 times more Sodium and 1.7 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• 1 kilogram of Cooked Pasta with Salt lack sufficient amounts of Potassium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cooked Pasta with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Pasta with Salt contains 1.8 times more Energy, 1.5 times more Carbohydrate and 3.1 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cooked Pasta with Salt offer comparable quantities of Fiber per one kilogram.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cooked Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.