Comparing Nutrients in 500 calories Enriched Pasta VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Enriched Pasta: 135g
• Boiled Potato Flesh, Cooked In Skin: 575g

Enriched Pasta has 4.3 times more energy per 100g than Boiled Potato Flesh, Cooked In Skin. It has high energy density when compared to other foods. Boiled Potato Flesh, Cooked In Skin without Salt having average energy density.

Discover which food has more nutrients per 500 calories - Enriched Pasta or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Enriched Pasta	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.02% 0.032g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	89% 116g	130g per day for Men 19-50 years
Sugars	4.96% 3.6g	7.2% 5.23g	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	0.2% 0.15g	2.3% 1.67g	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	% 0.16g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 1.1g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.67mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	132% 1.7mg	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	80% 319μg	14.4% 57.5μg	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	0% 0mg	83% 74.7mg	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	0.99% 0.15mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.61% 24.3μg	7.1% 284μg	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	55.6% 4.45mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	34.5% 0.79mg	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	36.4% 255mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	12% 442g	3700g per day for Men 19-50 years

Enriched Pasta VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched Pasta or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Enriched Pasta vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Enriched Pasta have 2 times more Vitamin B1, 4.7 times more Vitamin B2 and 5.6 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 5.1 times more Vitamin B5, 9 times more Vitamin B6, more Vitamin C and 93.8 times more Vitamin K than Dry Enriched Pasta.
• Both Enriched Pasta and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Enriched Pasta have insufficient amounts of Vitamin C and Vitamin K
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Dry Enriched Pasta as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Enriched Pasta vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Enriched Pasta have 2.5 times more Iron, 1.6 times more Manganese and 49.4 times more Selenium than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.8 times more Copper, 1.8 times more Magnesium, 7.2 times more Potassium and 33.2 times more Water than Dry Enriched Pasta.
• Both Enriched Pasta and Boiled Potato Flesh, Cooked In Skin contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Enriched Pasta lack sufficient amounts of Potassium
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Dry Enriched Pasta as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium and Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched Pasta have 1.6 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.4 times more Fiber than Dry Enriched Pasta.
• Both Enriched Pasta and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Dry Enriched Pasta as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.