Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.15% 91kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	96% 125g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	4.65% 3.37g	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	19% 7.14g	48% 18.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	270% 2433μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	29.6% 0.38mg	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	7.94% 31.8μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	87.8% 0.79mg	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	25.8% 2.06mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	178% 4.1mg	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	11.3% 79.4mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	9.97% 369g	6.5% 241g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked 51% Whole Wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Cooked 51% 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 Liquids and Salt vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Canned Carrots with Liquids and Salt have 7.3 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 8.3 times more Vitamin B1, 3.8 times more Vitamin B2, 6.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 14 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Canned Carrots with Liquids and Salt have 2.6 times more Calcium, 2.2 times more Potassium, 40 times more Sodium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.9 times more Copper, 3.2 times more Iron, 5 times more Magnesium, 2.3 times more Manganese, 5.5 times more Phosphorus, 85.5 times more Selenium and 3.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 14 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Liquids and Salt have 2.9 times more Sugars than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 6.9 times more Energy, 4.9 times more Omega 3, 9.7 times more Omega 6, 5.9 times more Carbohydrate, 2.6 times more Fiber and 10 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein