Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g
• Frozen Roasted Potatoes with Salt: 394g

Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.2 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Frozen Roasted Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	NA	2.05% 0.66g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	79% 103g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	3.75% 2.7g	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	0.31% 0.22g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	38% 14.4g	27% 10.2g	38g per day for Men 19-50 years
Protein	32.5% 18g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	NA	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	30.4% 122μg	NA	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	NA	7.44% 6.7mg	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	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	NA	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	63.3% 5.06mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	NA	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	NA	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	44.4% 311mg	NA	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	NA	11mg per day for Men 19-50 years
Water	5.33% 197g	7.24% 268g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Roasted Potatoes with Salt:

• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Roasted Potatoes with Salt:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 7.8 times more Potassium and 91.5 times more Sodium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Potassium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.