Comparing Nutrients in 100 calories Boiled Carrots VS Dry Pasta

Weight per 100 calories

• Boiled Carrots: 286g
• Dry Pasta: 27g

Dry Unenriched Pasta has 10.6 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Carrots or Dry Pasta?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Boiled Carrots	Dry Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.4% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	15.5% 20g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	0.99% 0.72g	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	1.4% 1.03g	0.041% 0.03g	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	% 1.14g	% 0.032g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 0.13g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	2.27% 0.86g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	6.28% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Pasta	Recommended Dietary Allowance
Vitamin A	270% 2434μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	2.02% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	1.24% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	2.94% 0.038mg	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	10% 40μg	1.2% 4.85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.4% 10.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	0.022% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Pasta	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	8.66% 0.078mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	12% 0.97mg	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	10.7% 0.25mg	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	12.2% 85.7mg	7.28% 51mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	1.77% 60mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	0.11% 1.6mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	6.96% 258g	0.072% 2.67g	3700g per day for Men 19-50 years

Boiled Carrots VS Dry Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Carrots or Dry Pasta?

Lets compare vitamin content per 100 calories of Boiled Carrots vs Dry Pasta:

• 100 calories of Boiled Carrots have more Vitamin A, 7.8 times more Vitamin B1, 7.8 times more Vitamin B2, 4 times more Vitamin B3, 5.7 times more Vitamin B5, 11.4 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C, 99.3 times more Vitamin E and 1452.2 times more Vitamin K than Dry Pasta.
• 100 calories of Dry Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Carrots vs Dry Pasta:

• 100 calories of Boiled Carrots have 15.1 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 11.2 times more Potassium, 102.5 times more Sodium, 1.5 times more Zinc and 96.5 times more Water than Dry Pasta.
• While 100 kcal of Dry Unenriched Pasta contain 1.6 times more Copper and 8.5 times more Selenium than Boiled and Drained Carrots.
• 100 calories of Dry Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Carrots have 13.7 times more Sugars and 9.9 times more Fiber than Dry Pasta.
• While 100 kcal of Dry Unenriched Pasta contain 1.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Dry Pasta offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Boiled and Drained Carrots as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.