Comparing Nutrients in 7 ounces 51% Whole Wheat Pasta with Enriched Semolina VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	24.7% 716kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	NA	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	9.23% 1.57g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	29.2% 38g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	0.55% 0.4g	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	% 0.4g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	59% 22.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	46.8% 26g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	56.6% 226μg	NA	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	11% 9.72mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	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	84.6% 6.77mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	71.4% 500mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	277% 152μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.5% 18.3g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Refrigerated Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of 51% Whole Wheat Pasta with Enriched Semolina versus 7 oz of Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina vs Refrigerated Hash Brown Potatoes:

• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 20.4 times more Vitamin B1, 14.2 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Refrigerated Hash Brown Potatoes.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for 51% Whole Wheat Pasta with Enriched Semolina vs Refrigerated Hash Brown Potatoes:

• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 4.2 times more Calcium, 6.3 times more Copper, 7.1 times more Iron, 4.9 times more Magnesium, 15.1 times more Manganese, 3.6 times more Phosphorus, 26.5 times more Selenium and 5.8 times more Zinc than Refrigerated Hash Brown Potatoes.
• While 7 oz of Unprepared Refrigerated Hash Brown Potatoes contain 1.3 times more Potassium, 3.5 times more Sodium and 8.4 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 7 ounces of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 4.3 times more Energy, 31.9 times more Fat, 3.8 times more Carbohydrate, 2.4 times more Sugars, 6.3 times more Fiber and 7.5 times more Protein than Refrigerated Hash Brown Potatoes.