Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 64g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	0.57% 0.42g	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	0.062% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 0.064g	g per day for Men 19-50 years
Fiber	5.4% 2.05g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked 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	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.2% 0.042mg	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	6.1% 24.4μg	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	1.5% 1.34mg	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	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.71% 7.05mg	1000mg per day for Men 19-50 years
Copper	NA	13% 0.12mg	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	4.92% 0.39mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	NA	6.26% 26.3mg	420mg per day for Men 19-50 years
Manganese	NA	27.5% 0.63mg	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	8.9% 62mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	1.34% 45.5mg	3400mg per day for Men 19-50 years
Selenium	NA	35.8% 19.7μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0.17% 2.56mg	1500mg per day for Men 19-50 years
Zinc	NA	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	1.07% 39.4g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 100 Kcal

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

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

• Both Frozen Roasted Potatoes with Salt and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of vitamins per 100 kcal

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

• 100 calories of Frozen Roasted Potatoes with Salt have 7.8 times more Potassium and 91.5 times more Sodium than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.6 times more Iron than Frozen Roasted Potatoes with Salt.
• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 100 calories.