Comparing Nutrients in 500 calories Cooked Corn And Rice Pasta VS Baked White Potatoes

Weight per 500 calories

• Cooked Corn And Rice Pasta: 279g
• Baked White Potatoes: 544g

Cooked Corn And Rice Pasta has 1.9 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Cooked Corn And Rice Pasta or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Corn And Rice Pasta	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.8% 106g	88% 115g	130g per day for Men 19-50 years
Sugars	0% 0g	11.5% 8.3g	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% 0g	2.7% 1.96g	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	% 0g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.17g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	30% 11.4g	38g per day for Men 19-50 years
Protein	16% 8.94g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.24% 11μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.95% 0.1mg	88.2% 1.15mg	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	2.8% 11μg	51.6% 207μg	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	76% 68.5mg	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% 0mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn And Rice Pasta	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.56% 5.6mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	76.7% 0.69mg	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	7.7% 0.61mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	7.3% 30.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	44.7% 1.03mg	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	13% 92mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.35% 161g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Corn And Rice Pasta vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.9 times more Vitamin B1, 12.4 times more Vitamin B3, 5.3 times more Vitamin B5, 11.1 times more Vitamin B6, 18.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 500 kcal.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cooked Corn And Rice Pasta vs Baked White Potatoes:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 2.3 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 9.7 times more Calcium, 12.4 times more Copper, 5.7 times more Iron, 4.8 times more Magnesium, 3.9 times more Manganese, 4.4 times more Phosphorus, 44.1 times more Potassium, 2.5 times more Zinc and 2.5 times more Water than Cooked Gluten-free Pasta from Corn And Rice Flour.

Comparison of macro-nutrients per 500 calories:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 3.3 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Omega 3, more Sugars, 2.9 times more Fiber and 1.3 times more Protein than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.