Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.14% 149kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	23% 30g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	1.03% 0.75g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.5% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.15% 0.093mg	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	5.25% 21μg	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	1.9% 1.7mg	0% 0mg	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	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	NA	25% 0.23mg	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	6.25% 0.5mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	NA	13% 54mg	420mg per day for Men 19-50 years
Manganese	NA	57.4% 1.32mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	NA	66% 36.3μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.34mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.67% 61.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Whole-wheat Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Cooked Whole-wheat Pasta:

• Both Frozen Roasted Potatoes with Salt and Cooked Whole-wheat Pasta have similar amounts of vitamins per 100 g
• Both Frozen Roasted Potatoes with Salt as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Cooked Whole-wheat Pasta:

• 100 grams of Frozen Roasted Potatoes with Salt have 4.7 times more Potassium and 74.5 times more Sodium than Cooked Whole-wheat Pasta.
• While 100 g of Cooked Whole-wheat Pasta contain 3.4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Whole-wheat Pasta contain 1.5 times more Fiber and 2.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Whole-wheat Pasta offer comparable quantities of Energy and Carbohydrate per 100 grams.