Comparing Nutrients in 7 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	NA	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	0.57% 0.42g	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	0.19% 0.14g	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	% 0.14g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.28g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20% 11.3g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	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	32.6% 0.39mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	30% 0.39mg	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	19% 75.4μg	15.4% 61.5μg	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	17% 15.3mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	17% 0.15mg	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	39% 3.14mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	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	27.5% 192mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.2 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B5 and 3 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 Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.3 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 6.3 times more Manganese, 61.4 times more Selenium and 3 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.4 times more Potassium and 87.3 times more Sodium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per seven ounces.
• 7 ounces of 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 Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.3 times more Carbohydrate, 2.3 times more Fiber and 2.4 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Fat than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per seven ounces.