Comparing Nutrients in 1 kilogram Carrots VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Carrots	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	14% 410kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	31.6% 5.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	231% 301g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	10.3% 7.5g	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	7.6% 5.5g	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	% 5.9g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 36g	% 2g	g per day for Men 19-50 years
Fiber	73.7% 28g	103% 39g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	195% 31.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	52.5% 210μg	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	65.6% 59mg	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	44% 6.6mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	33% 330mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	574% 13.2mg	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	50% 350mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	660% 363μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	24% 883g	16.7% 618g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Cooked Whole-wheat Pasta:

• Raw Carrots have more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 22 times more Vitamin K than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 2.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw Carrots.
• Both Raw Carrots and Cooked Whole-wheat Pasta have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cooked Whole-wheat Pasta:

• Raw Carrots have 2.5 times more Calcium, 3.3 times more Potassium, 17.3 times more Sodium and 1.4 times more Water than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 5 times more Copper, 5.7 times more Iron, 4.5 times more Magnesium, 9.2 times more Manganese, 3.6 times more Phosphorus, 363 times more Selenium and 5.6 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 6.3 times more Sugars than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 3.6 times more Energy, 7.1 times more Fat, 18 times more Omega 3, 5.4 times more Omega 6, 3.1 times more Carbohydrate, 1.4 times more Fiber and 6.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.