Comparing Nutrients in 14 ounces Whole Wheat Pasta VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Whole Wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Energy	48% 1397kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	25% 32.6g	130g per day for Men 19-50 years
Sugars	15% 11g	19% 13.7g	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	1.64% 1.2g	1.97% 1.43g	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	% 0.95g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 10.7g	g per day for Men 19-50 years
Fiber	96% 36.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	98% 55g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	216% 34.5mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	46.7% 0.61mg	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	68.5% 274μg	14% 55.6μg	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	NA	16% 14.3mg	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	12% 1.83mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Calcium	11.5% 115mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	180% 14.4mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	26.7% 0.62mg	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	194% 1361mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	50.7% 1723mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	9.67% 358g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 6.2 times more Vitamin B1, 5 times more Vitamin B2, 13.5 times more Vitamin B3, 3.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Vitamin E and 9.8 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Whole-Wheat Pasta has 29.2 times more Copper, 10.6 times more Iron, 12.8 times more Magnesium, 19.2 times more Manganese, 11.4 times more Phosphorus, 1.8 times more Potassium, 110.9 times more Selenium and 14.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.7 times more Sodium and 11 times more Water than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Boiled and Drained Carrots have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Whole-Wheat Pasta has 10.1 times more Energy, 16.3 times more Fat, 14.3 times more Saturated Fat, 70 times more Omega 3, 12.2 times more Omega 6, 8.9 times more Carbohydrate, 3.1 times more Fiber and 18.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Sugars than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.