Comparing Nutrients in 14 ounces Cooked Whole-wheat Pasta VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Whole-wheat Pasta	Frozen Carrots	Recommended Dietary Allowance
Energy	20.4% 591kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	24% 31.4g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	26% 19g	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	0.38% 0.28g	1.7% 1.23g	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	% 0.28g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 16g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	29% 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	21% 83.3μg	9.92% 39.7μg	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	0% 0mg	11% 9.92mg	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	6.1% 0.91mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	32.6% 0.29mg	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	85.3% 6.83mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	29.5% 0.68mg	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	72% 504mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	6.63% 245g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Frozen Carrots per 14 oz

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

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

• 14 ounces of Cooked Whole-wheat Pasta have 3.5 times more Vitamin B1, 2.7 times more Vitamin B2, 6.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C, 2.5 times more Vitamin E and 29.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Frozen Carrots provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Whole-wheat Pasta as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Whole-wheat Pasta vs Frozen Carrots:

• 14 ounces of Cooked Whole-wheat Pasta have 3 times more Copper, 3.9 times more Iron, 4.5 times more Magnesium, 7.7 times more Manganese, 3.8 times more Phosphorus, 51.9 times more Selenium and 4.1 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.8 times more Calcium, 2.4 times more Potassium, 17 times more Sodium and 1.5 times more Water than Cooked Whole-wheat Pasta.
• 14 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Whole-wheat Pasta have 4.1 times more Energy, 2.1 times more Omega 3, 2.2 times more Omega 6, 3.8 times more Carbohydrate and 7.7 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 6.3 times more Sugars than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Frozen Carrots offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein