Comparing Nutrients in 300 calories Cooked Corn Pasta VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Cooked Corn Pasta: 238g
• Frozen Roasted Potatoes with Salt: 236g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Corn Pasta or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Corn Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	16% 6.14g	38g per day for Men 19-50 years
Protein	11% 6.26g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.79% 7.14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	3.57% 14.3μg	NA	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	0% 0mg	4.46% 4mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.24% 2.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	7.44% 0.6mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	NA	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	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	26% 181mg	NA	700mg per day for Men 19-50 years
Potassium	2.17% 74mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	NA	11mg per day for Men 19-50 years
Water	4.4% 163g	4.35% 161g	3700g per day for Men 19-50 years

Cooked Corn Pasta VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Corn Pasta or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Cooked Corn Pasta vs Frozen Roasted Potatoes with Salt:

• Both Cooked Corn Gluten-free Pasta and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Cooked Corn Gluten-free Pasta as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cooked Corn Pasta vs Frozen Roasted Potatoes with Salt:

• 300 kcal of Frozen Roasted Potatoes with Salt contain 2 times more Iron, 14.4 times more Potassium and more Sodium than Cooked Corn Gluten-free Pasta.
• 300 calories of Cooked Corn Pasta lack sufficient amounts of Potassium
• Both Cooked Corn Gluten-free Pasta as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Corn Pasta have 1.9 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Cooked Corn Pasta and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.