Comparing Nutrients in 1 pound Cooked Homemade Pasta VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cooked Homemade Pasta	14%	7%	79%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cooked Homemade Pasta	Baked Potato Flesh	Recommended Dietary Allowance
Energy	19.4% 562kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	18% 6.8g	38g per day for Men 19-50 years
Protein	35.4% 20g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Homemade Pasta	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	105% 1.37mg	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	48.8% 195μg	10.2% 41μg	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	64.5% 58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Homemade Pasta	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	108% 0.98mg	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	64% 5.13mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	31.8% 0.73mg	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	26% 181mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.44% 312g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Homemade Pasta VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Homemade Pasta versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Homemade Pasta vs Baked Potato Flesh:

• 1 pound of Cooked Homemade Pasta has 1.7 times more Vitamin B1, 7 times more Vitamin B2 and 4.8 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.7 times more Vitamin B5, 10.8 times more Vitamin B6 and more Vitamin C than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta and Baked Potato Flesh provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Homemade Pasta have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cooked Homemade Pasta Made Without Egg as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Homemade Pasta vs Baked Potato Flesh:

• 1 pound of Cooked Homemade Pasta has 3.2 times more Iron, 14.8 times more Sodium and 1.3 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.6 times more Copper, 1.8 times more Magnesium and 20.6 times more Potassium than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta and Baked Potato Flesh contain similar levels of Manganese and Phosphorus per one pound.
• 1 pound of Cooked Homemade Pasta lack sufficient amounts of Potassium
• Both Cooked Homemade Pasta Made Without Egg as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Homemade Pasta has 1.3 times more Energy, 5.5 times more Omega 3, 14.2 times more Omega 6 and 2.2 times more Protein than Baked Potato Flesh.
• Both Cooked Homemade Pasta and Baked Potato Flesh offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6