Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Cooked Whole-wheat Pasta

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Cooked Whole-wheat Pasta: 201g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	NA	4.53% 0.072g	1.6g per day for Men 19-50 years
Omega 6	NA	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	2.1% 1.5g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	16% 6.14g	20.7% 7.85g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.4% 0.19mg	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	NA	10.6% 42.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.46% 4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.1% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	NA	50.3% 0.45mg	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	14.8% 1.2mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	NA	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	116% 2.66mg	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	NA	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	NA	133% 73μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	0.54% 8.05mg	1500mg per day for Men 19-50 years
Zinc	NA	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	4.35% 161g	3.36% 124g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked Whole-wheat Pasta Nutrients Per 300 Kcal

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

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

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

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Cooked Whole-wheat Pasta:

• 300 calories of Frozen Roasted Potatoes with Salt have 5.5 times more Potassium and 87.4 times more Sodium than Cooked Whole-wheat Pasta.
• While 300 kcal of Cooked Whole-wheat Pasta contain 2.9 times more Iron than Frozen Roasted Potatoes with Salt.
• 300 calories of Cooked Whole-wheat Pasta lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Whole-wheat Pasta contain 1.3 times more Fiber and 2.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Whole-wheat Pasta offer comparable quantities of Energy and Carbohydrate per 300 calories.