Comparing Nutrients in 1 pound 51% Whole Wheat Pasta with Enriched Semolina VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	56.5% 1637kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	91% 119g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	135% 51.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	107% 60g	18% 10g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	129% 517μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	193% 15.5mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	NA	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	163% 1143mg	NA	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	NA	11mg per day for Men 19-50 years
Water	1.13% 42g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of 51% Whole Wheat Pasta with Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Roasted Potatoes with Salt:

• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Roasted Potatoes with Salt:

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 1.7 times more Calcium and 6.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.4 times more Potassium and 24.8 times more Sodium than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 2.8 times more Energy, 1.4 times more Fat, 2.8 times more Carbohydrate, 3.2 times more Sugars, 4.3 times more Fiber and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.