Comparing Nutrients in 7 ounces Baked White Potatoes VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Baked White Potatoes	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	6.3% 183kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.56% 4.43g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	100% 130g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	NA	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	196% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	72.5% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	27% 0.35mg	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	138% 552μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	2% 20mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	61.3% 0.55mg	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	16% 1.27mg	103% 8.24mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	78.5% 1.8mg	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	21.3% 149mg	46.2% 323mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	32.3% 3.55mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.5% 18.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Baked Whole White Potatoes have more Vitamin C than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 24.7 times more Vitamin B1, 11 times more Vitamin B2, 5 times more Vitamin B3, 1.8 times more Vitamin B5 and 7.3 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Whole White Potatoes as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Baked Whole White Potatoes have 2.7 times more Potassium and 8.2 times more Water than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 3.9 times more Calcium, 2.2 times more Copper, 6.5 times more Iron, 2.4 times more Magnesium, 4.8 times more Manganese, 2.2 times more Phosphorus and 5.1 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 4.1 times more Energy, 14.9 times more Fat, 8.2 times more Saturated Fat, 6.2 times more Omega 3, 18.2 times more Omega 6, 3.1 times more Carbohydrate and 10.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.