Comparing Nutrients in 1 pound Baked Red Potatoes VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Baked Red Potatoes	Dry Pasta	Recommended Dietary Allowance
Energy	13.6% 395kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	261% 339g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	16.7% 12g	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	2.75% 2g	0.69% 0.5g	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	% 2.5g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 2.18g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	38% 14.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	106% 59g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	49.5% 0.64mg	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	30.6% 122μg	20.4% 81.6μg	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	63.5% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dry Pasta	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	146% 1.3mg	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	39.7% 3.18mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	181% 4.16mg	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	46.7% 327mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	NA	521% 287μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Dry Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Dry Pasta:

• 1 pound of Baked Red Potatoes has 1.5 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Dry Pasta.
• While 1 lb of Dry Unenriched Pasta contains 1.3 times more Vitamin B1 and 1.3 times more Vitamin B5 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Dry Pasta provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Dry Pasta have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Dry Pasta:

• 1 pound of Baked Red Potatoes has 2.4 times more Potassium and 7.7 times more Water than Dry Pasta.
• While 1 lb of Dry Unenriched Pasta contains 2.3 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 5.3 times more Manganese, 2.6 times more Phosphorus and 3.5 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Unenriched Pasta contains 4.3 times more Energy, 11 times more Omega 6, 3.8 times more Carbohydrate, 1.9 times more Sugars, 1.8 times more Fiber and 5.7 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in one pound.