Comparing Nutrients in 500 calories 51% whole wheat PastaVS Baked Red Potatoes

Weight per 500 calories

51% whole wheat Pasta

138g

Baked Red Potatoes

575g

51% whole wheat Pasta has 4.2 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - 51% whole wheat Pasta or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

51% whole wheat Pasta

15%

78%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

51% whole wheat Pastavs Baked Red 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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3.8%3.7g

Fat

0.89%0.86g

3.7 gvs0.86 g

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

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1.5%0.48g

Saturated Fat

0.72%0.23g

0.48 gvs0.23 g

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

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5.35%0.086g

Omega 3

5.4%0.086g

0.086 gvs0.086 g

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

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7.03%1.2g

Omega 6

1.66%0.28g

1.2 gvs0.28 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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77.7%101g

Carbohydrate

86.6%113g

101 gvs113 g

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

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4.95%3.6g

Sugars

11.3%8.2g

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

3.6 gvs8.2 g

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

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0.38%0.28g

Fructose

3.5%2.53g

≤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]

0.28 gvs2.53 g

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

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%0.28g

Glucose

%3.16g

0.28 gvs3.16 g

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

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%0.83g

Sucrose

%2.6g

0.83 gvs2.6 g

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

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36.7%14g

Fiber

27.2%10.3g

14 gvs10.3 g

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

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33.3%18.7g

Protein

23.6%13.2g

18.7 gvs13.2 g

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

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Vitamins

51% whole wheat Pastavs Baked Red Potatoes

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

NA μgvs5.75 μg

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

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42.7%0.51mg

Vitamin B1

34.5%0.41mg

Thiamine

0.51 mgvs0.41 mg

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

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20.5%0.27mg

Vitamin B2

22%0.29mg

Riboflavin

0.27 mgvs0.29 mg

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

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68.6%11mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

11 mgvs9.17 mg

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

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22%1.1mg

Vitamin B5

39%1.96mg

Pantothenic acid

1.1 mgvs1.96 mg

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

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29.7%0.39mg

Vitamin B6

94%1.2mg

Pyridoxine

0.39 mgvs1.2 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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20.4%81.5μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

81.5 μgvs155 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

80.5%72.4mg

Ascorbic acid

NA mgvs72.4 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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1.57%0.23mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

0.23 mgvs0.46 mg

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

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1.04%1.24μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

1.24 μgvs16 μg

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

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Minerals

51% whole wheat Pastavs Baked Red Potatoes

3.73%37.3mg

Calcium

5.17%51.7mg

37.3 mgvs51.7 mg

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

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65.4%0.59mg

Copper

111%1mg

0.59 mgvs1 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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57.5%4.6mg

Iron

50.3%4.02mg

4.6 mgvs4.02 mg

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

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34.2%144mg

Magnesium

38.3%161mg

144 mgvs161 mg

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

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135%3.1mg

Manganese

43.2%0.99mg

3.1 mgvs0.99 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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56.6%396mg

Phosphorus

59%414mg

396 mgvs414 mg

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

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15%506mg

Potassium

92%3132mg

506 mgvs3132 mg

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

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174%96μg

Selenium

96 μgvsNA μg

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

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1%15mg

Sodium

4.6%69mg

15 mgvs69 mg

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

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30%3.3mg

Zinc

21%2.3mg

3.3 mgvs2.3 mg

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

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0.33%12.2g

Water

12%441g

12.2 gvs441 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 51% whole wheat Pasta vs Baked Red Potatoes:

Dry 51% whole wheat Pasta with Unenriched Semolina has 1.2 times more Vitamin B1 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.8 times more Vitamin B5, 3.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 12.9 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
Both Dry 51% whole wheat Pasta with Unenriched Semolina and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for 51% whole wheat Pasta vs Baked Red Potatoes:

Dry 51% whole wheat Pasta with Unenriched Semolina has 3.1 times more Manganese and 1.4 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Calcium, 1.7 times more Copper, 6.2 times more Potassium and 36 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
Both Dry 51% whole wheat Pasta with Unenriched Semolina and Baked Whole Red Potatoes have similar amounts of Iron, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry 51% whole wheat Pasta with Unenriched Semolina has 4.2 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.3 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
Both Dry 51% whole wheat Pasta with Unenriched Semolina and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

51% whole wheat PastaVS Cooked 51% Whole Wheat PastaBaked Red PotatoesVS Cooked 51% Whole Wheat Pasta51% whole wheat PastaVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories 51% whole wheat PastaVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - 51% whole wheat Pasta or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: