Comparing Nutrients in 300 calories Baked Red Potatoes VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 300 calories

• Baked Red Potatoes: 345g
• 51% Whole Wheat Pasta with Enriched Semolina: 83g

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 4.1 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 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.2% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	47% 61g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	2.52% 1.83g	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	0.23% 0.17g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 0.33g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	14% 7.93g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	15.3% 0.2mg	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	23.7% 95μg	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	48.3% 43.4mg	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	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0.62% 0.75μg	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	3.1% 31mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	36% 0.32mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	76.2% 1.75mg	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	30% 209mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	7.77% 264mg	3400mg per day for Men 19-50 years
Selenium	NA	116% 64μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	0.66% 9.97mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.21% 7.67g	3700g per day for Men 19-50 years

Baked Red Potatoes VS 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• 300 calories of Baked Red Potatoes have 2 times more Vitamin B5, 3.7 times more Vitamin B6 and 12.9 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 300 calories for Baked Red Potatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• 300 calories of Baked Red Potatoes have 1.9 times more Copper, 1.2 times more Magnesium, 7.1 times more Potassium and 34.5 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.9 times more Manganese and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron and Phosphorus per 300 calories.
• Both Baked Whole Red Potatoes as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 2.7 times more Sugars than 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.5 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Baked Whole Red Potatoes as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.