Comparing Nutrients in 1 kilogram Baked White Potatoes VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Baked White Potatoes	Enriched Pasta	Recommended Dietary Allowance
Energy	31.7% 920kcal	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	162% 211g	574% 747g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 4g	% 4.8g	g per day for Men 19-50 years
Fiber	55.3% 21g	84.2% 32g	38g per day for Men 19-50 years
Protein	37.5% 21g	233% 130g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Enriched 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	40% 0.48mg	743% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	449% 71.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	593% 2370μg	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	2.67% 0.4mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Enriched Pasta	Recommended Dietary Allowance
Calcium	10% 100mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.5% 180μg	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	80% 6.4mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	270% 1890mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1149% 632μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	128% 14mg	11mg per day for Men 19-50 years
Water	20.4% 754g	2.68% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Enriched Pasta:

• Baked Whole White Potatoes have 1.5 times more Vitamin B6, more Vitamin C and 27 times more Vitamin K than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 18.6 times more Vitamin B1, 9.3 times more Vitamin B2, 4.7 times more Vitamin B3 and 6.2 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Enriched Pasta have similar amounts of Vitamin B5 per 1 kg.
• Both Baked Whole White Potatoes as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Enriched Pasta:

• Baked Whole White Potatoes have 2.4 times more Potassium and 7.6 times more Water than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 2.1 times more Calcium, 2.3 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 4.9 times more Manganese, 2.5 times more Phosphorus, 126.4 times more Selenium and 4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Dry Enriched Pasta contains 4 times more Energy, 10.1 times more Fat, 1.6 times more Omega 3, 11 times more Omega 6, 3.5 times more Carbohydrate, 1.7 times more Sugars, 1.5 times more Fiber and 6.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dry Enriched Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.