Comparing Nutrients in 5 ounces Whole Wheat Pasta VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Whole Wheat Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 499kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	NA	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	28.5% 37g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	1.35% 0.98g	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	0.59% 0.43g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	34.3% 13g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	35% 19.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	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	48% 0.58mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	24.5% 98μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.68% 2.4mg	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	4.35% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	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	64% 5.13mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	NA	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	69.5% 486mg	NA	700mg per day for Men 19-50 years
Potassium	18% 615mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	NA	11mg per day for Men 19-50 years
Water	0.31% 11.6g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Wheat Pasta versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Wheat Pasta vs Frozen Roasted Potatoes with Salt:

• Both Dry Whole-Wheat Pasta and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Whole Wheat Pasta vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Whole Wheat Pasta have 1.9 times more Calcium and 7.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 49.7 times more Sodium than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Wheat Pasta have 2.8 times more Energy, 1.6 times more Fat, 2.8 times more Carbohydrate, 4 times more Sugars, 3.5 times more Fiber and 6.2 times more Protein than Frozen Roasted Potatoes with Salt.