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

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Baked White Potatoes	Recommended Dietary Allowance
Energy	129% 3740kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.28g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	52.5% 8.93g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 657g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	NA	4.97% 3.6g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	63% 24g	55.3% 21g	38g per day for Men 19-50 years
Protein	389% 218g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	989% 12mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.5mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.84mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	162% 2.1mg	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	695% 2780μg	95% 380μg	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	0% 0mg	140% 126mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Baked White Potatoes	Recommended Dietary Allowance
Calcium	39% 390mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	141% 1.27mg	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	519% 41.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	396% 9.1mg	82% 1.9mg	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	233% 1630mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.5% 92g	20.4% 754g	3700g per day for Men 19-50 years

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

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 24.7 times more Vitamin B1, 11 times more Vitamin B2, 5 times more Vitamin B3, 1.8 times more Vitamin B5 and 7.3 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 3.9 times more Calcium, 2.2 times more Copper, 6.5 times more Iron, 2.4 times more Magnesium, 4.8 times more Manganese, 2.2 times more Phosphorus and 5.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Potassium and 8.2 times more Water than Spaghetti, protein-fortified, dry, enriched (n x 6.25).

Comparison of macro-nutrients per 1 kilogram:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 4.1 times more Energy, 14.9 times more Fat, 8.2 times more Saturated Fat, 6.2 times more Omega 3, 18.2 times more Omega 6, 3.1 times more Carbohydrate and 10.4 times more Protein than Baked Whole White Potatoes.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.