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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	25% 721kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	91% 119g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	55% 21g	31% 11.8g	38g per day for Men 19-50 years
Protein	47% 26.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	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	59.3% 0.71mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	22.7% 91μg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	94% 7.5mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	NA	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	71.3% 499mg	NA	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	NA	11mg per day for Men 19-50 years
Water	7.44% 275g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Cooked 51% Whole Wheat Pasta has 3.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 5.8 times more Potassium and 49.7 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 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 51% Whole Wheat Pasta has 1.3 times more Energy, 1.2 times more Carbohydrate, 1.8 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.