Comparing Nutrients in 1 kilogram Boiled Carrots VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Boiled Carrots	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	12% 350kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	237% 309g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	8.97% 6.5g	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	4.97% 3.6g	0.97% 0.7g	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	% 4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 27g	% 1g	g per day for Men 19-50 years
Fiber	79% 30g	118% 45g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	947% 8520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	166% 26.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	50% 0.65mg	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	35% 140μg	95% 380μg	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	40% 36mg	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	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	30% 300mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	429% 9.86mg	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	43% 300mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	558% 307μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	93% 10mg	11mg per day for Men 19-50 years
Water	24.4% 902g	16.6% 615g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 1 kilogram of Boiled Carrots has 2.4 times more Vitamin B6 and 68.5 times more Vitamin K than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 3 times more Vitamin B1, 3 times more Vitamin B2, 4.1 times more Vitamin B3 and 2.7 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Boiled Carrots vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 1 kilogram of Boiled Carrots has 2.7 times more Calcium, 3.3 times more Potassium, 14.5 times more Sodium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 10.6 times more Copper, 4.6 times more Iron, 4.1 times more Magnesium, 6.4 times more Manganese, 3.2 times more Phosphorus, 43.9 times more Selenium and 5.1 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 5.3 times more Sugars than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 4.5 times more Energy, 3.8 times more Carbohydrate, 1.5 times more Fiber and 7.5 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy and Protein