Comparing Nutrients in 5 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Baked Potato Flesh	Recommended Dietary Allowance
Energy	7.63% 221kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	3.32% 2.4g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.77mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	33% 0.43mg	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	13.5% 54μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	34% 0.3mg	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	28% 2.24mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	60.8% 1.4mg	9.92% 0.23mg	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	19.6% 137mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Baked Potato Flesh:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 4.2 times more Vitamin B9 than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.1 times more Vitamin B5 and 4.6 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Baked Potato Flesh:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 4.5 times more Iron, 1.6 times more Magnesium, 6.1 times more Manganese, 1.9 times more Phosphorus, 102.3 times more Selenium and 3.5 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 5.5 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Baked Potato Flesh contain similar levels of Copper per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.7 times more Energy, 1.4 times more Carbohydrate, 3 times more Fiber and 2.9 times more Protein than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.6 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.