Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Canned Carrots with Salt	Enriched Pasta	Recommended Dietary Allowance
Energy	8.62% 250kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	31.8% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	574% 747g	130g per day for Men 19-50 years
Sugars	34.2% 25g	37% 26.7g	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	NA	1.5% 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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.8g	g per day for Men 19-50 years
Fiber	39.5% 15g	84.2% 32g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	233% 130g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	743% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	449% 71.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	109% 1.42mg	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	22.5% 90μg	593% 2370μg	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	30% 27mg	0% 0mg	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	49.3% 7.4mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Enriched Pasta	Recommended Dietary Allowance
Calcium	25% 250mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.5% 180μg	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	80% 6.4mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	399% 9.17mg	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	34.3% 240mg	270% 1890mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1149% 632μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	128% 14mg	11mg per day for Men 19-50 years
Water	25% 930g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Enriched Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Enriched Pasta:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, more Vitamin C, 6.7 times more Vitamin E and 98 times more Vitamin K than Enriched Pasta.
• While 1 kg of Dry Enriched Pasta contains 49.5 times more Vitamin B1, 13.3 times more Vitamin B2, 13 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 26.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Enriched Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Dry Enriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Enriched Pasta:

• 1 kilogram of Canned Carrots with Salt has 40.3 times more Sodium and 9.4 times more Water than Enriched Pasta.
• While 1 kg of Dry Enriched Pasta contains 2.8 times more Copper, 5.2 times more Iron, 6.6 times more Magnesium, 2 times more Manganese, 7.9 times more Phosphorus, 158 times more Selenium and 5.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enriched Pasta contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Enriched Pasta contains 14.8 times more Energy, 6.8 times more Omega 6, 13.5 times more Carbohydrate, 2.1 times more Fiber and 20.4 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enriched Pasta offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Dry Enriched Pasta provide inadequate amounts of Omega 3 in one kilogram.