Comparing Nutrients in 1 kilogram Baked Red Potatoes VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Baked Red Potatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	30% 870kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	564% 733g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	30.3% 22g	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	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 4g	g per day for Men 19-50 years
Fiber	47.4% 18g	297% 113g	38g per day for Men 19-50 years
Protein	41% 23g	236% 132g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	241% 3.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	539% 86.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	185% 2.4mg	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	285% 1140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	9% 90mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	433% 3.9mg	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	426% 34mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	917% 21mg	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	360% 2520mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	NA	1396% 768μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	200% 22mg	11mg per day for Men 19-50 years
Water	20.7% 767g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS 51% Whole Wheat Pasta with Enriched Semolina per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 kilogram of Baked Red Potatoes has 3.1 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 7.6 times more Vitamin B1, 6.3 times more Vitamin B2, 5.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 4.2 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B6 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 Baked Red Potatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 kilogram of Baked Red Potatoes has 1.7 times more Potassium and 8.3 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.8 times more Calcium, 2.2 times more Copper, 4.9 times more Iron, 3.4 times more Magnesium, 12.2 times more Manganese, 3.5 times more Phosphorus and 5.5 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 4.1 times more Energy, 17 times more Fat, 3.5 times more Omega 3, 16.1 times more Omega 6, 3.7 times more Carbohydrate, 1.5 times more Sugars, 6.3 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 3 and Omega 6