Comparing Nutrients in 100 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 64g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	NA	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	NA	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	1.02% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 19.8g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	0.2% 0.14g	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	0.062% 0.045g	0% 0g	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	% 0.045g	% 0.048g	g per day for Men 19-50 years
Sucrose	% 0.064g	% 0.096g	g per day for Men 19-50 years
Fiber	7.6% 2.9g	3.6% 1.37g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	1.95% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	10.3% 0.13mg	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	6.1% 24.4μg	5.3% 21.2μg	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	5.86% 5.27mg	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	0.46% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	1.2% 1.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.05mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	5.86% 0.053mg	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	12.7% 1mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	6.26% 26.3mg	3.42% 14.4mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	4.68% 0.11mg	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	8.9% 62mg	7.93% 55.5mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	35.8% 19.7μg	0.62% 0.34μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.56mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	1.24% 46g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.7 times more Vitamin B1 and 3.4 times more Vitamin B2 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Vitamin B5 and 3.2 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per 100 calories.
• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.2 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 5.9 times more Manganese, 57.5 times more Selenium and 2.8 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.7 times more Potassium and 93.2 times more Sodium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per 100 calories.
• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Potassium
• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.2 times more Carbohydrate, 2.1 times more Fiber and 2.3 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.6 times more Fat than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 100 calories.