Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Baked Red Potatoes	Dry Pasta	Recommended Dietary Allowance
Energy	30% 870kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	31.8% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	574% 747g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	37% 26.7g	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	6.07% 4.4g	1.5% 1.1g	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	% 5.5g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 4.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	84.2% 32g	38g per day for Men 19-50 years
Protein	41% 23g	233% 130g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dry Pasta	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	109% 1.42mg	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	67.5% 270μg	45% 180μg	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	140% 126mg	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	5.33% 0.8mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dry Pasta	Recommended Dietary Allowance
Calcium	9% 90mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	321% 2.9mg	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	87.5% 7mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	399% 9.17mg	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	103% 720mg	270% 1890mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	NA	1149% 632μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	128% 14mg	11mg per day for Men 19-50 years
Water	20.7% 767g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Dry Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Dry Pasta:

• 1 kilogram of Baked Red Potatoes has 1.5 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Dry Pasta.
• While 1 kg of Dry Unenriched Pasta contains 1.3 times more Vitamin B1 and 1.3 times more Vitamin B5 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Dry Pasta provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Dry Pasta have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Dry Pasta:

• 1 kilogram of Baked Red Potatoes has 2.4 times more Potassium and 7.7 times more Water than Dry Pasta.
• While 1 kg of Dry Unenriched Pasta contains 2.3 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 5.3 times more Manganese, 2.6 times more Phosphorus and 3.5 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Unenriched Pasta contains 4.3 times more Energy, 11 times more Omega 6, 3.8 times more Carbohydrate, 1.9 times more Sugars, 1.8 times more Fiber and 5.7 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in one kilogram.