Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cooked DE BOLES Rice Pasta

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked DE BOLES Rice Pasta	9%	8%	83%

Macro Nutrients

	Baked White Potatoes	Cooked DE BOLES Rice Pasta	Recommended Dietary Allowance
Energy	31.7% 920kcal	69% 2000kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	313% 408g	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	50% 19g	38g per day for Men 19-50 years
Protein	37.5% 21g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked DE BOLES Rice Pasta	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	NA	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	NA	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	0% 0mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked DE BOLES Rice Pasta	Recommended Dietary Allowance
Calcium	10% 100mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	139% 1.25mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	843% 19.4mg	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	189% 1320mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	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	98% 11mg	11mg per day for Men 19-50 years
Water	20.4% 754g	14.3% 528g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cooked DE BOLES Rice Pasta per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cooked DE BOLES Rice Pasta:

• 1 kilogram of Baked White Potatoes has more Vitamin C than Cooked DE BOLES Rice Pasta.
• 1 kilogram of Cooked DE BOLES Rice Pasta have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cooked DE BOLES Rice Pasta:

• 1 kilogram of Baked White Potatoes has 9.9 times more Potassium and 1.4 times more Water than Cooked DE BOLES Rice Pasta.
• While 1 kg of Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract contains 2.1 times more Calcium, 1.9 times more Magnesium, 10.3 times more Manganese, 1.8 times more Phosphorus and 3.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cooked DE BOLES Rice Pasta contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Cooked DE BOLES Rice Pasta lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has more Sugars than Cooked DE BOLES Rice Pasta.
• While 1 kg of Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract contains 2.2 times more Energy, 1.9 times more Carbohydrate and 2 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cooked DE BOLES Rice Pasta offer comparable quantities of Fiber per one kilogram.