Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Cooked Frozen Carrots	Enriched Pasta	Recommended Dietary Allowance
Energy	12.8% 370kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	59.5% 77.3g	574% 747g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 4.8g	g per day for Men 19-50 years
Fiber	87% 33g	84.2% 32g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	233% 130g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	940% 8460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	743% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	449% 71.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Enriched Pasta	Recommended Dietary Allowance
Calcium	35% 350mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	66.3% 5.3mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	44.3% 310mg	270% 1890mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1149% 632μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	128% 14mg	11mg per day for Men 19-50 years
Water	24.4% 903g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Enriched Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots 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 Cooked Frozen Carrots vs Enriched Pasta:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, more Vitamin C, 9.2 times more Vitamin E and 136 times more Vitamin K than Enriched Pasta.
• While 1 kg of Dry Enriched Pasta contains 29.7 times more Vitamin B1, 10.8 times more Vitamin B2, 17.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 21.5 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 kilogram of Enriched Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Dry Enriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Enriched Pasta:

• 1 kilogram of Cooked Frozen Carrots has 1.7 times more Calcium, 9.8 times more Sodium and 9.1 times more Water than Enriched Pasta.
• While 1 kg of Dry Enriched Pasta contains 3.5 times more Copper, 6.2 times more Iron, 4.8 times more Magnesium, 5.5 times more Manganese, 6.1 times more Phosphorus, 105.3 times more Selenium and 4 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Enriched Pasta contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.8 times more Omega 3 and 1.5 times more Sugars than Enriched Pasta.
• While 1 kg of Dry Enriched Pasta contains 10 times more Energy, 1.9 times more Omega 6, 9.7 times more Carbohydrate and 22.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Enriched Pasta offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 1 kilogram of Enriched Pasta provide inadequate amounts of Omega 3