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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Baked Potato Flesh	Cooked 51% Whole Wheat Pasta with Enriched Semolina	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	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	23.5% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	7.37% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	7.1% 0.092mg	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	13.5% 54μg	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	20% 18mg	NA	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 5 ounces of Baked Potato Flesh have 5.5 times more Potassium and 1.2 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Copper per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

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