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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Potato Skin	Recommended Dietary Allowance
Energy	7.63% 221kcal	2.83% 82.2kcal	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	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	NA	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Potato Skin	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.77mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	26% 0.34mg	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	6.02% 24μg	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	18% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Potato Skin	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	66.6% 0.6mg	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	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	60.8% 1.4mg	37% 0.85mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	17.2% 585mg	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	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.36% 87g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Potato Skin 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 Potato Skin 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 Potato Skin:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 9.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.2 times more Vitamin B9 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 3.7 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Potato Skin provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1

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

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.8 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 102.3 times more Selenium and 2.9 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2.7 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 5.8 times more Potassium and 1.4 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.7 times more Energy, 2.5 times more Carbohydrate, 1.8 times more Fiber and 2.2 times more Protein than Potato Skin.