Comparing Nutrients in 1 pound Baked Red Potatoes VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Baked Red Potatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	13.6% 395kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	256% 332g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	13.8% 9.98g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 1.8g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	135% 51.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	245% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	83.7% 1.1mg	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	129% 517μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	4.1% 41mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	197% 1.77mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	416% 9.57mg	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	163% 1143mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	NA	633% 348μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.13% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS 51% Whole Wheat Pasta with Enriched Semolina per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Baked Red Potatoes has 3.1 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 7.6 times more Vitamin B1, 6.3 times more Vitamin B2, 5.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 4.2 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B6 per one pound.
• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Baked Red Potatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Baked Red Potatoes has 1.7 times more Potassium and 8.3 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.8 times more Calcium, 2.2 times more Copper, 4.9 times more Iron, 3.4 times more Magnesium, 12.2 times more Manganese, 3.5 times more Phosphorus and 5.5 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 4.1 times more Energy, 17 times more Fat, 3.5 times more Omega 3, 16.1 times more Omega 6, 3.7 times more Carbohydrate, 1.5 times more Sugars, 6.3 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 3 and Omega 6