Comparing Nutrients in 300 calories Baked White Potatoes VS Cooked Homemade Pasta

Weight per 300 calories

• Baked White Potatoes: 326g
• Cooked Homemade Pasta: 242g

Cooked Homemade Pasta Made Without Egg has 1.3 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Cooked Homemade Pasta?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Baked White Potatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	NA	38g per day for Men 19-50 years
Protein	12.2% 6.85g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	5.2% 0.068mg	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	31% 124μg	26% 104μg	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	45.7% 41mg	0% 0mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.45% 14.5mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	16% 0.15mg	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	26% 2.1mg	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	8.06% 34mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	20.3% 0.47mg	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% 245mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	1.35% 46mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	8.14% 0.9mg	11mg per day for Men 19-50 years
Water	6.65% 246g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Cooked Homemade Pasta:

• Baked Whole White Potatoes have 1.5 times more Vitamin B3, 3.4 times more Vitamin B5, 10.2 times more Vitamin B6 and more Vitamin C than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 2.8 times more Vitamin B1 and 2.6 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Homemade Pasta Made Without Egg have similar amounts of Vitamin B9 per 300 kcal.
• Both Baked Whole White Potatoes as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Cooked Homemade Pasta:

• Baked Whole White Potatoes have 2.2 times more Calcium, 2.9 times more Copper, 2.6 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus, 38.6 times more Potassium, 1.3 times more Zinc and 1.5 times more Water than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 1.3 times more Iron and 7.8 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Cooked Homemade Pasta Made Without Egg contains 2.7 times more Omega 3, 6.9 times more Omega 6 and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Homemade Pasta Made Without Egg have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.