Comparing Nutrients in 7 ounces Cooked Corn And Rice Pasta VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Cooked Corn And Rice Pasta	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	12.2% 355kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	3.68% 0.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	29.2% 38g	130g per day for Men 19-50 years
Sugars	0% 0g	2.5% 1.8g	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% 0g	0.99% 0.71g	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	% 0g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.98% 0.48mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	39.2% 0.51mg	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	2% 7.94μg	NA	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	0% 0mg	11% 9.72mg	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% 0mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn And Rice Pasta	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	13.7% 0.12mg	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	5.46% 0.44mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	12% 0.28mg	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	9.36% 65.5mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.6mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	3.1% 114g	4.17% 154g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Corn And Rice Pasta vs Refrigerated Hash Brown Potatoes:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 1.9 times more Vitamin B1 and 3.6 times more Vitamin B2 than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 7.4 times more Vitamin B3, 4 times more Vitamin B5, 6.9 times more Vitamin B6 and more Vitamin C than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cooked Corn And Rice Pasta vs Refrigerated Hash Brown Potatoes:

• Unprepared Refrigerated Hash Brown Potatoes contain 3.1 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 17.7 times more Potassium, 1.3 times more Selenium, 10.5 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 2.1 times more Energy, 12.5 times more Fat, 2 times more Carbohydrate and 1.8 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain more Sugars and 1.3 times more Fiber than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.