Comparing Nutrients in 500 calories Whole Wheat PastaVS Baked White Potatoes

Weight per 500 calories

Whole Wheat Pasta

142g

Baked White Potatoes

544g

Whole Wheat Pasta has 3.8 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Whole Wheat Pasta or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Whole Wheat Pasta

15%

78%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Whole Wheat Pastavs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.3%4.16g

Fat

0.84%0.82g

4.16 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.9%0.61g

Saturated Fat

0.68%0.22g

0.61 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.2%0.099g

Omega 3

5.1%0.082g

0.099 gvs0.082 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.9%1.5g

Omega 6

1.57%0.27g

1.5 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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80%104g

Carbohydrate

88%115g

104 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.37%3.9g

Sugars

11.5%8.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.9 gvs8.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.59%0.43g

Fructose

2.7%1.96g

≤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]

0.43 gvs1.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.34g

Glucose

%3.42g

0.34 gvs3.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.97g

Sucrose

%2.17g

0.97 gvs2.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.4%13g

Fiber

30%11.4g

13 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35%19.7g

Protein

20.4%11.4g

19.7 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Whole Wheat Pastavs Baked White Potatoes

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

NA μgvs5.43 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48%0.58mg

Vitamin B1

21.7%0.26mg

Thiamine

0.58 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24%0.31mg

Vitamin B2

18%0.23mg

Riboflavin

0.31 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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77%12.3mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

12.3 mgvs8.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.7%1.24mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

1.24 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31%0.4mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.4 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.5%98μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

98 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

76%68.5mg

Ascorbic acid

NA mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.36%0.65mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.65 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.66%2μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

2 μgvs14.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Whole Wheat Pastavs Baked White Potatoes

4.1%41mg

Calcium

5.43%54.3mg

41 mgvs54.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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78.4%0.71mg

Copper

76.7%0.69mg

0.71 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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64.3%5.14mg

Iron

43.5%3.48mg

5.14 mgvs3.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43.3%182mg

Magnesium

35%147mg

182 mgvs147 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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184%4.24mg

Manganese

44.7%1.03mg

4.24 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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69.6%487mg

Phosphorus

58.2%408mg

487 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%616mg

Potassium

87%2957mg

616 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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200%110μg

Selenium

4.94%2.7μg

110 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.57%8.52mg

Sodium

2.54%38mg

8.52 mgvs38 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38.4%4.2mg

Zinc

17.3%1.9mg

4.2 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.32%11.7g

Water

11%410g

11.7 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Whole Wheat Pasta vs Baked White Potatoes:

Dry Whole-Wheat Pasta has 2.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 7.4 times more Vitamin K than Dry Whole-Wheat Pasta.
Both Dry Whole-Wheat Pasta as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Whole Wheat Pasta vs Baked White Potatoes:

Dry Whole-Wheat Pasta has 1.5 times more Iron, 1.2 times more Magnesium, 4.1 times more Manganese, 40.6 times more Selenium and 2.2 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Calcium, 4.8 times more Potassium and 35.2 times more Water than Dry Whole-Wheat Pasta.
Both Dry Whole-Wheat Pasta and Baked Whole White Potatoes have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Whole-Wheat Pasta has 1.2 times more Omega 3, 5.7 times more Omega 6 and 1.7 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Sugars than Dry Whole-Wheat Pasta.
Both Dry Whole-Wheat Pasta and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Dry Whole-Wheat Pasta as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Whole Wheat PastaVS Cooked Whole-wheat PastaBaked White PotatoesVS Cooked Whole-wheat PastaWhole Wheat PastaVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Whole Wheat PastaVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Whole Wheat Pasta or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: