Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g
• Frozen Roasted Potatoes with Salt: 236g

Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.2 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Frozen Roasted Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	NA	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	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	0.19% 0.13g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	16% 6.14g	38g per day for Men 19-50 years
Protein	19.5% 11g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	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	31.6% 0.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	18.3% 73μg	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	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	0.32% 0.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.1% 21mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	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	38% 3.04mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	NA	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	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	26.6% 187mg	NA	700mg per day for Men 19-50 years
Potassium	4% 137mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	NA	11mg per day for Men 19-50 years
Water	3.2% 118g	4.35% 161g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Roasted Potatoes with Salt:

• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Roasted Potatoes with Salt:

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 7.8 times more Potassium and 91.5 times more Sodium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Potassium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.