Comparing Nutrients in 7 ounces 51% whole wheat Pasta VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	51% whole wheat Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	24.8% 718kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	40% 52g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	1.9% 1.37g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	52.7% 20g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	48% 27g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 15.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	NA	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	29.3% 117μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.25% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	NA	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	82.6% 6.6mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	NA	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	NA	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	81.4% 570mg	NA	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	250% 138μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	NA	11mg per day for Men 19-50 years
Water	0.47% 17.6g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of 51% whole wheat Pasta versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of 51% whole wheat Pasta vs Frozen Roasted Potatoes with Salt:

• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for 51% whole wheat Pasta vs Frozen Roasted Potatoes with Salt:

• 7 ounces of 51% whole wheat Pasta have 1.8 times more Calcium and 6.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 27.1 times more Sodium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of 51% whole wheat Pasta have 2.9 times more Energy, 1.5 times more Fat, 2.8 times more Carbohydrate, 3.8 times more Sugars, 3.9 times more Fiber and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.