Comparing Nutrients in 5 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.63% 221kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	NA	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	2.36% 0.4g	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	30% 39g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	0.57% 0.41g	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	0% 0g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.24g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.77mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	18.8% 0.24mg	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	7.8% 31μg	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	18.6% 16.7mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	23% 0.21mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	60.8% 1.4mg	13.5% 0.31mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.6 times more Vitamin B1, 4.3 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.7 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B5 and 2.6 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.2 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 307 times more Selenium and 2.6 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.6 times more Potassium and 97.8 times more Sodium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with 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 2 times more Fiber and 2.3 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Fat than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.