Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	NA	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	56.2% 73g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	3.6% 2.6g	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	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	26.6% 10g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	49.7% 7.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21.5% 0.28mg	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	14.8% 59μg	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	1.9% 1.7mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	NA	47.3% 0.43mg	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	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	NA	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.24mg	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	41% 287mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	10.8% 366mg	3400mg per day for Men 19-50 years
Selenium	NA	126% 69.4μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	NA	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.24% 8.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS 51% 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 51% 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 51% whole wheat Pasta:

• Both Frozen Roasted Potatoes with Salt and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs 51% whole wheat Pasta:

• 100 grams of Frozen Roasted Potatoes with Salt have 1.2 times more Potassium and 27.1 times more Sodium than 51% whole wheat Pasta.
• While 100 g of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.8 times more Calcium and 6.7 times more Iron than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.9 times more Energy, 1.5 times more Fat, 2.8 times more Carbohydrate, 3.8 times more Sugars, 3.9 times more Fiber and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.