Comparing Nutrients in 300 calories Baked Red Potatoes VS Dry Pasta

Weight per 300 calories

• Baked Red Potatoes: 345g
• Dry Pasta: 81g

Dry Unenriched Pasta has 4.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	46.4% 60.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	2.98% 2.16g	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	2.1% 1.5g	0.12% 0.089g	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	% 1.9g	% 0.097g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 0.39g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	14% 7.93g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	6.06% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	3.73% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	8.83% 0.11mg	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	23.3% 93μg	3.64% 14.6μg	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	48.3% 43.4mg	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	1.84% 0.28mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0.067% 0.081μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dry Pasta	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	26% 0.23mg	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	30% 2.4mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	32.2% 0.74mg	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	35.5% 248mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	NA	93% 51μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	0.32% 4.85mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.22% 8g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Dry Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Dry Pasta?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Dry Pasta:

• 300 calories of Baked Red Potatoes have 3.4 times more Vitamin B1, 3.6 times more Vitamin B2, 4 times more Vitamin B3, 3.4 times more Vitamin B5, 6.4 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C and 119.4 times more Vitamin K than Dry Pasta.
• 300 calories of Dry Pasta have insufficient amounts of Vitamin B2, Vitamin B9, 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 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Dry Pasta:

• 300 calories of Baked Red Potatoes have 2.6 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 1.6 times more Phosphorus, 10.4 times more Potassium, 1.2 times more Zinc and 33 times more Water than Dry Pasta.
• Both Baked Red Potatoes and Dry Pasta contain similar levels of Manganese per 300 calories.
• 300 calories of Dry Pasta lack sufficient amounts of Potassium
• Both Baked Whole Red Potatoes as well as Dry Unenriched Pasta lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 2.3 times more Sugars and 2.4 times more Fiber than Dry Pasta.
• While 300 kcal of Dry Unenriched Pasta contain 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Dry Pasta offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Baked Whole Red Potatoes as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.