Comparing Nutrients in 14 ounces Frozen Carrots VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Frozen Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	4.93% 143kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	224% 291g	130g per day for Men 19-50 years
Sugars	26% 19g	12% 8.73g	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	1.7% 1.23g	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 16g	% 1.6g	g per day for Men 19-50 years
Fiber	34.5% 13g	118% 45g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	313% 2818μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	214% 34.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	73.3% 0.95mg	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	9.92% 39.7μg	113% 452μg	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	11% 9.92mg	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	15% 2.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	14.3% 143mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	172% 1.55mg	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	22% 1.75mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	364% 8.37mg	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	18.7% 131mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	554% 305μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	9.66% 357g	0.99% 36.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS 51% Whole Wheat Pasta with Enriched Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Carrots vs 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Frozen Carrots have 19.6 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 12.5 times more Vitamin B1, 8.5 times more Vitamin B2, 18.6 times more Vitamin B3, 3.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 11.4 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 14 ounces for Frozen Carrots vs 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Frozen Carrots have 1.4 times more Calcium, 5.7 times more Sodium and 9.8 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.3 times more Copper, 7.8 times more Iron, 7.8 times more Magnesium, 12.3 times more Manganese, 7.6 times more Phosphorus, 1.4 times more Potassium, 109.7 times more Selenium and 6.7 times more Zinc than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 2.2 times more Sugars than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 10 times more Energy, 5.5 times more Fat, 3.1 times more Omega 3, 3.2 times more Omega 6, 9.3 times more Carbohydrate, 3.4 times more Fiber and 16.9 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein