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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	7.93% 230kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	51% 8.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	562% 731g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	266% 101g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	681% 6130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	309% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	497% 79.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	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 Liquids and Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	31% 310mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	65% 5.2mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	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	28.6% 200mg	410% 2870mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	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	160% 2400mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	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 Liquids and Salt VS 51% whole wheat Pasta per 1 kg

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 4.3 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 19.5 times more Vitamin B1, 7.1 times more Vitamin B2, 18.9 times more Vitamin B3, 5.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and 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 Liquids and Salt vs 51% whole wheat Pasta:

• 1 kilogram of Canned Carrots with Liquids and Salt has 21.8 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, 6.4 times more Iron, 11.6 times more Magnesium, 5 times more Manganese, 14.4 times more Phosphorus, 2.1 times more Potassium, 173.5 times more Selenium and 8.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and 51% whole wheat Pasta contain similar levels of Calcium per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 15.7 times more Energy, 19.1 times more Fat, 7.8 times more Omega 3, 15.4 times more Omega 6, 13.6 times more Carbohydrate, 5.6 times more Fiber and 23.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and 51% whole wheat Pasta offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein