Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Frozen Carrots	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	12.8% 370kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	51% 8.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	562% 731g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	% 2g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 6g	g per day for Men 19-50 years
Fiber	87% 33g	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

	Cooked Frozen Carrots	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	940% 8460μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	309% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	497% 79.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	35% 350mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	66.3% 5.3mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	44.3% 310mg	410% 2870mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	108% 3660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1262% 694μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	218% 24mg	11mg per day for Men 19-50 years
Water	24.4% 903g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS 51% whole wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots 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 Cooked Frozen Carrots vs 51% whole wheat Pasta:

• 1 kilogram of Cooked Frozen Carrots has 5.9 times more Vitamin E and 15.1 times more Vitamin K than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 12.4 times more Vitamin B1, 5.2 times more Vitamin B2, 19.1 times more Vitamin B3, 4.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 5.4 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 kilogram of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs 51% whole wheat Pasta:

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Calcium, 5.4 times more Sodium and 10.2 times more Water than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 5.2 times more Copper, 6.3 times more Iron, 9.5 times more Magnesium, 13.4 times more Manganese, 9.3 times more Phosphorus, 1.9 times more Potassium, 115.7 times more Selenium and 6.9 times more Zinc than Boiled and Drained Frozen Carrots.
• 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 1.6 times more Sugars than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 9.8 times more Energy, 3.9 times more Fat, 1.4 times more Omega 3, 3 times more Omega 6, 9.5 times more Carbohydrate, 3.1 times more Fiber and 23.3 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein