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

Weight per 300 calories

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

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 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked 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	4.4% 4.28g	2.93% 2.85g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	NA	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	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	1.72% 1.25g	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% 0.13g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	16% 6.14g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.6% 0.13mg	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	18.3% 73μg	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	4.46% 4mg	NA	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	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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