Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	8.7% 252kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	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	40% 52g	112% 145g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	59% 22.4g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	56.6% 226μg	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	3.75% 3.37mg	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	NA	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	12.4% 0.99mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	NA	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	NA	277% 152μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	NA	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.5% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS 51% Whole Wheat Pasta with Enriched Semolina per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt vs 51% Whole Wheat Pasta with Enriched Semolina:

• Both Frozen Roasted Potatoes with Salt and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Potassium and 24.8 times more Sodium than 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Calcium and 6.8 times more Iron than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt 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 2.8 times more Energy, 1.4 times more Fat, 2.8 times more Carbohydrate, 3.2 times more Sugars, 4.3 times more Fiber and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.