Comparing Nutrients in 14 ounces Boiled Carrots VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Boiled Carrots	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	4.8% 139kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	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	25% 32.6g	96% 125g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0.79g	g per day for Men 19-50 years
Fiber	31.3% 12g	48% 18.3g	38g per day for Men 19-50 years
Protein	5.4% 3g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	376% 3382μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	12% 119mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	17% 119mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	9.67% 358g	6.5% 241g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Cooked 51% Whole Wheat Pasta:

• Boiled and Drained Carrots have 1.6 times more Vitamin B6 and 10.3 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Cooked 51% Whole Wheat Pasta:

• Boiled and Drained Carrots have 2.5 times more Calcium, 3.1 times more Potassium, 9.7 times more Sodium and 1.5 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 11.7 times more Copper, 4.9 times more Iron, 4.5 times more Magnesium, 6.7 times more Manganese, 3.7 times more Phosphorus, 48.9 times more Selenium and 5.6 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 4.1 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 4.5 times more Energy, 8.3 times more Fat, 39 times more Omega 3, 6.3 times more Omega 6, 3.8 times more Carbohydrate, 1.5 times more Fiber and 7.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.