Comparing Nutrients in 1 pound Cooked Pasta VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	24.7% 717kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	91% 119g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	4.3% 3.13g	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	0.19% 0.14g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	31% 11.8g	38g per day for Men 19-50 years
Protein	47% 26.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	7.94% 31.8μg	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	0% 0mg	8.57% 7.7mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	NA	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	28.3% 2.27mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	NA	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	NA	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	37.6% 263mg	NA	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	7.6% 282g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Pasta versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Pasta vs Frozen Roasted Potatoes with Salt:

• Both Cooked Pasta and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Cooked Pasta as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Cooked Pasta vs Frozen Roasted Potatoes with Salt:

• 1 lb of Frozen Roasted Potatoes with Salt contains 10.2 times more Potassium and 298 times more Sodium than Cooked Pasta.
• Both Cooked Pasta and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one pound.
• 1 pound of Cooked Pasta lack sufficient amounts of Potassium
• Both Cooked Pasta as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Pasta has 1.2 times more Energy and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.4 times more Fiber than Cooked Pasta.
• Both Cooked Pasta and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one pound.