Comparing Nutrients in 5 ounces Baked Potato Flesh VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Baked Potato Flesh	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	4.55% 132kcal	7.67% 223kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.1% 0.79g	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	0.059% 0.043g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	5.34% 0.069mg	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	3.2% 12.8μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	15.7% 0.14mg	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	6.2% 0.5mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	20% 0.46mg	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	10% 71mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	68% 37.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Pasta with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Cooked Pasta with Salt:

• 5 ounces of Baked Potato Flesh have 5.3 times more Vitamin B1, 3.5 times more Vitamin B3, 5 times more Vitamin B5, 6.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Pasta with Salt.
• 5 ounces of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Cooked Pasta with Salt:

• 5 ounces of Baked Potato Flesh have 2.2 times more Copper, 1.4 times more Magnesium, 8.9 times more Potassium and 1.2 times more Water than Cooked Pasta with Salt.
• While 5 oz of Cooked Pasta with Salt contain 1.4 times more Iron, 2 times more Manganese, 88 times more Selenium, 26.2 times more Sodium and 1.8 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Pasta with Salt contain similar levels of Phosphorus per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• 5 ounces of Cooked Pasta with Salt lack sufficient amounts of Potassium
• Both Baked Potatoes Flesh no Salt as well as Cooked Pasta with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 3 times more Sugars than Cooked Pasta with Salt.
• While 5 oz of Cooked Pasta with Salt contain 1.7 times more Energy, 1.4 times more Carbohydrate and 3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Pasta with Salt offer comparable quantities of Fiber per five ounces.
• Both Baked Potatoes Flesh no Salt as well as Cooked Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.