Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	24.4% 708kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	6.92% 6.7g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	67% 87g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	5.7% 4.13g	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	0.44% 0.32g	2.25% 1.63g	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	% 0.32g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	46% 25.7g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.5% 0.89mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	89.7% 1.17mg	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	43% 172μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	24.7% 22.2mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	31.2% 0.28mg	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	89.6% 7.17mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	27.6% 0.64mg	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	63% 440mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	56.7% 1928mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	7.54% 279g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Refrigerated Hash Brown Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 1 lb of Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Refrigerated Hash Brown Potatoes:

• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 7.3 times more Vitamin B1, 6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Refrigerated Hash Brown Potatoes.
• While 1 lb of Unprepared Refrigerated Hash Brown Potatoes contains 2.1 times more Vitamin B5 and 4 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 pound of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Refrigerated Hash Brown Potatoes:

• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 2.9 times more Copper, 3.3 times more Iron, 2.2 times more Magnesium, 7 times more Manganese, 1.4 times more Phosphorus, 10.6 times more Selenium and 2.7 times more Zinc than Refrigerated Hash Brown Potatoes.
• While 1 lb of Unprepared Refrigerated Hash Brown Potatoes contains 6 times more Potassium, 10.5 times more Sodium and 1.3 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unprepared Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.9 times more Energy, 1.6 times more Carbohydrate, 2.5 times more Fiber and 3.2 times more Protein than Refrigerated Hash Brown Potatoes.