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

Weight per 500 calories

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

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	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	79% 103g	76% 99g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	2.87% 2.1g	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	0.31% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	27% 10.2g	38% 14.4g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	32.5% 18g	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	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16% 0.21mg	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	30.4% 122μg	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	7.44% 6.7mg	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	0.53% 0.64μg	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	5.9% 59mg	3.53% 35.3mg	1000mg per day for Men 19-50 years
Copper	NA	64% 0.58mg	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	24.6% 1.97mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	NA	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	NA	137% 3.16mg	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	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	NA	179% 98μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	NA	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	7.24% 268g	5.33% 197g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 500 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 500 kcal

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

• 500 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 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.6 times more Iron than Frozen Roasted Potatoes with Salt.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.