Comparing Nutrients in 7 ounces Baked Red Potatoes VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Baked Red Potatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	5.95% 173kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	112% 145g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	6.02% 4.37g	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	1.2% 0.87g	0.55% 0.4g	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	% 1.1g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.79g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	59% 22.4g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	36.6% 0.48mg	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	13.4% 53.6μg	56.6% 226μg	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	27.8% 25mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	86% 0.77mg	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	17.4% 1.4mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	182% 4.2mg	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	20.4% 143mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	NA	277% 152μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.5% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS 51% Whole Wheat Pasta with Enriched Semolina per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Baked Red Potatoes have 3.1 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 7.6 times more Vitamin B1, 6.3 times more Vitamin B2, 5.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 4.2 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Baked Red Potatoes vs 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Baked Red Potatoes have 1.7 times more Potassium and 8.3 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.8 times more Calcium, 2.2 times more Copper, 4.9 times more Iron, 3.4 times more Magnesium, 12.2 times more Manganese, 3.5 times more Phosphorus and 5.5 times more Zinc than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.1 times more Energy, 17 times more Fat, 3.5 times more Omega 3, 16.1 times more Omega 6, 3.7 times more Carbohydrate, 1.5 times more Sugars, 6.3 times more Fiber and 5.7 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6