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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Frozen Carrots	Recommended Dietary Allowance
Energy	21.8% 631kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	24% 31.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	48% 18.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	41.2% 23g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	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	20% 79.4μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	11% 9.92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	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	82% 6.55mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	62.4% 437mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	6.5% 241g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked 51% 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 51% Whole Wheat Pasta vs Frozen Carrots:

• 14 ounces of Cooked 51% Whole Wheat Pasta have 3.6 times more Vitamin B1, 2.8 times more Vitamin B2, 6.2 times more Vitamin B3, 1.2 times more Vitamin B5 and 2 times more Vitamin B9 than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 5.7 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Frozen Carrots provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

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

• 14 ounces of Cooked 51% Whole Wheat Pasta have 2.7 times more Copper, 3.8 times more Iron, 3.8 times more Magnesium, 6 times more Manganese, 3.3 times more Phosphorus, 48.9 times more Selenium and 3.4 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 3 times more Calcium, 3.1 times more Potassium, 11.3 times more Sodium and 1.5 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 14 ounces of Cooked 51% 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 51% Whole Wheat Pasta have 4.4 times more Energy, 2.3 times more Omega 3, 2.2 times more Omega 6, 4 times more Carbohydrate, 1.4 times more Fiber and 7.5 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 5.6 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein