Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Canned Carrots with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	3.42% 99kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	92% 119g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	4.1% 2.98g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	42.5% 23.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	28.4% 0.37mg	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	8.93% 35.7μg	21% 83.3μg	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	12% 10.7mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	99% 0.89mg	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	31.8% 2.54mg	85.3% 6.83mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	228% 5.24mg	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	13.6% 95mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	262% 144μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	9.97% 369g	6.63% 245g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Whole-wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Cooked Whole-wheat Pasta:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, 1.2 times more Vitamin B6, more Vitamin C, 3.2 times more Vitamin E and 16.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• While 14 oz of Cooked Whole-wheat Pasta contain 8.7 times more Vitamin B1, 3.3 times more Vitamin B2, 5.7 times more Vitamin B3, 2 times more Vitamin B5 and 2.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Cooked Whole-wheat Pasta:

• 14 ounces of Canned Carrots with Salt have 1.9 times more Calcium, 1.9 times more Potassium, 60.5 times more Sodium and 1.5 times more Water than Cooked Whole-wheat Pasta.
• While 14 oz of Cooked Whole-wheat Pasta contain 2.2 times more Copper, 2.7 times more Iron, 6.8 times more Magnesium, 2.9 times more Manganese, 5.3 times more Phosphorus, 90.8 times more Selenium and 5.2 times more Zinc than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 14 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 3.3 times more Sugars than Cooked Whole-wheat Pasta.
• While 14 oz of Cooked Whole-wheat Pasta contain 6 times more Energy, 3.3 times more Omega 3, 6.8 times more Omega 6, 5.4 times more Carbohydrate, 2.6 times more Fiber and 9.4 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein