Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Canned Carrots with Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	8.62% 250kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	51% 8.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	562% 731g	130g per day for Men 19-50 years
Sugars	34.2% 25g	36% 26g	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	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 6g	g per day for Men 19-50 years
Fiber	39.5% 15g	266% 101g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	620% 5580μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	309% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	497% 79.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	215% 2.8mg	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	148% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.3% 7.4mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	25% 250mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	473% 4.26mg	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	80% 6.4mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	975% 22.4mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	108% 3660mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1262% 694μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	218% 24mg	11mg per day for Men 19-50 years
Water	25% 930g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS 51% whole wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of 51% whole wheat 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 51% whole wheat Pasta:

• 1 kilogram of Canned Carrots with Salt has 4.4 times more Vitamin E and 10.9 times more Vitamin K than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 20.6 times more Vitamin B1, 6.4 times more Vitamin B2, 14.4 times more Vitamin B3, 5.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 6.6 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 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs 51% whole wheat Pasta:

• 1 kilogram of Canned Carrots with Salt has 22 times more Sodium and 10.5 times more Water than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 4.1 times more Copper, 5.2 times more Iron, 13 times more Magnesium, 5 times more Manganese, 12 times more Phosphorus, 2 times more Potassium, 173.5 times more Selenium and 9.2 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and 51% whole wheat Pasta contain similar levels of Calcium 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 51% whole wheat Pasta with Unenriched Semolina contains 14.5 times more Energy, 14.1 times more Fat, 5.6 times more Omega 3, 10.9 times more Omega 6, 13.2 times more Carbohydrate, 6.7 times more Fiber and 21.1 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and 51% whole wheat Pasta offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein