Comparing Nutrients in 1 kilogram Baked White Potatoes VS TINKYADA Cooked Brown Rice Flour Pasta

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
TINKYADA Cooked Brown Rice Flour Pasta	9%	10%	81%

Macro Nutrients

	Baked White Potatoes	TINKYADA Cooked Brown Rice Flour Pasta	Recommended Dietary Allowance
Energy	31.7% 920kcal	47.6% 1380kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	25% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	248% 322g	130g per day for Men 19-50 years
Sugars	21% 15.3g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	44.7% 17g	38g per day for Men 19-50 years
Protein	37.5% 21g	61.8% 34.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	TINKYADA Cooked Brown Rice Flour 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	57.7% 0.75mg	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	10% 40μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	TINKYADA Cooked Brown Rice Flour Pasta	Recommended Dietary Allowance
Calcium	10% 100mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	76.7% 0.69mg	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	80% 6.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	533% 12.3mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	17% 623g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS TINKYADA Cooked Brown Rice Flour Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of TINKYADA Cooked Brown Rice Flour Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs TINKYADA Cooked Brown Rice Flour Pasta:

• 1 kilogram of Baked White Potatoes has 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 9 times more Vitamin K than TINKYADA Cooked Brown Rice Flour Pasta.
• While 1 kg of TINKYADA Cooked Brown Rice Flour Gluten-free Pasta contains 2 times more Vitamin B1 and 1.9 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked White Potatoes and TINKYADA Cooked Brown Rice Flour Pasta provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of TINKYADA Cooked Brown Rice Flour Pasta have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as TINKYADA Cooked Brown Rice Flour Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs TINKYADA Cooked Brown Rice Flour Pasta:

• 1 kilogram of Baked White Potatoes has 1.8 times more Copper, 1.2 times more Iron, 21.8 times more Potassium and 1.2 times more Water than TINKYADA Cooked Brown Rice Flour Pasta.
• While 1 kg of TINKYADA Cooked Brown Rice Flour Gluten-free Pasta contains 1.3 times more Magnesium, 6.5 times more Manganese, 22.2 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and TINKYADA Cooked Brown Rice Flour Pasta contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Selenium
• 1 kilogram of TINKYADA Cooked Brown Rice Flour Pasta lack sufficient amounts of Potassium
• Both Baked Whole White Potatoes as well as TINKYADA Cooked Brown Rice Flour Gluten-free Pasta lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has more Sugars and 1.2 times more Fiber than TINKYADA Cooked Brown Rice Flour Pasta.
• While 1 kg of TINKYADA Cooked Brown Rice Flour Gluten-free Pasta contains 1.5 times more Energy, 8.7 times more Omega 6, 1.5 times more Carbohydrate and 1.6 times more Protein than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole White Potatoes as well as TINKYADA Cooked Brown Rice Flour Gluten-free Pasta provide inadequate amounts of Omega 3 in one kilogram.