Comparing Nutrients in 14 ounces 51% whole wheat Pasta VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	51% whole wheat Pasta	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	49.5% 1437kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	22.3% 16g	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	1.1% 0.79g	1.53% 1.1g	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	% 0.79g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 13.7g	g per day for Men 19-50 years
Fiber	105% 40g	34.5% 13g	38g per day for Men 19-50 years
Protein	96% 53.6g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	25.6% 0.33mg	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	58.5% 234μg	11% 43.7μg	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	10% 9.13mg	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	4.5% 0.67mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	10.7% 107mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	36% 0.33mg	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	165% 13.2mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	29% 0.66mg	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	163% 1139mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.95% 35g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of 51% whole wheat Pasta versus 14 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of 51% whole wheat Pasta vs Cooked Frozen Carrots:

• 14 ounces of 51% whole wheat Pasta have 12.4 times more Vitamin B1, 5.2 times more Vitamin B2, 19.1 times more Vitamin B3, 4.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 5.9 times more Vitamin E and 15.1 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 14 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for 51% whole wheat Pasta vs Cooked Frozen Carrots:

• 14 ounces of 51% whole wheat Pasta have 5.2 times more Copper, 6.3 times more Iron, 9.5 times more Magnesium, 13.4 times more Manganese, 9.3 times more Phosphorus, 1.9 times more Potassium, 115.7 times more Selenium and 6.9 times more Zinc than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Calcium, 5.4 times more Sodium and 10.2 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% whole wheat Pasta have 9.8 times more Energy, 3.9 times more Fat, 1.4 times more Omega 3, 3 times more Omega 6, 9.5 times more Carbohydrate, 3.1 times more Fiber and 23.3 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.6 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein