Comparing Nutrients in 1 kilogram Baked White Potatoes VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Baked White Potatoes	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	31.7% 920kcal	56.6% 1640kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	238% 309g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	52.6% 20g	38g per day for Men 19-50 years
Protein	37.5% 21g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	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	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	49.2% 0.64mg	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	205% 820μg	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	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	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	93% 0.84mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	181% 4.17mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	458% 252μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 1 kilogram of Baked White Potatoes has 1.3 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 1 kg of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 6.2 times more Vitamin B1, 3.7 times more Vitamin B2 and 2.2 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 1 kilogram of Baked White Potatoes has 1.5 times more Copper, 1.5 times more Phosphorus, 13 times more Potassium and 1.3 times more Water than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 1 kg of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 2.2 times more Manganese, 50.4 times more Selenium and 1.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Iron and Magnesium per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Selenium
• 1 kilogram of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Potassium
• Both Baked Whole White Potatoes as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 1.8 times more Energy, 1.5 times more Carbohydrate and 4.2 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Fiber per one kilogram.
• Both Baked Whole White Potatoes as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.