Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	25% 721kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	83.6% 109g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	1.3% 0.95g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.64g	g per day for Men 19-50 years
Fiber	55% 21g	24% 9.07g	38g per day for Men 19-50 years
Protein	47% 26.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.3% 0.71mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	68.4% 0.89mg	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	22.7% 91μg	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	39% 0.35mg	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	94% 7.5mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	31% 0.71mg	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	71.3% 499mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	7.44% 275g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked 51% Whole Wheat Pasta vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.5 times more Vitamin B1, 2.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cooked 51% Whole Wheat Pasta vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.6 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 6.6 times more Manganese, 1.4 times more Phosphorus, 68.4 times more Selenium and 3.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.9 times more Potassium and 58.2 times more Sodium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.4 times more Omega 3, 2.1 times more Omega 6, 1.3 times more Carbohydrate, 4 times more Sugars, 2.3 times more Fiber and 2.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.3 times more Fat and 5.2 times more Saturated Fat than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 1 lb.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.