Comparing Nutrients in 1 kilogram Carrots VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Carrots	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	14% 410kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	62.5% 10.6g	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	564% 734g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	37.8% 27.4g	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	4.14% 3g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 36g	% 6.8g	g per day for Men 19-50 years
Fiber	73.7% 28g	242% 92g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	248% 139g	56g per day for Men 19-50 years

Vitamins

	Carrots	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	928% 8350μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	339% 4.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	543% 87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	174% 8.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	218% 2.83mg	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	173% 690μg	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	NA	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	33% 330mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	552% 4.97mg	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	453% 36.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	305% 1280mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	1297% 30mg	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	490% 3430mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	128% 4340mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1411% 776μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	24% 883g	2.2% 82g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Whole Wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Carrots versus 1 kg of Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carrots vs Whole Wheat Pasta:

• 1 kilogram of Carrots has 1.4 times more Vitamin E and 9.4 times more Vitamin K than Whole Wheat Pasta.
• While 1 kg of Dry Whole-Wheat Pasta contains 6.2 times more Vitamin B1, 3.8 times more Vitamin B2, 8.8 times more Vitamin B3, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Carrots.
• 1 kilogram of Whole Wheat Pasta have insufficient amounts of Vitamin K
• Both Raw Carrots as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Carrots vs Whole Wheat Pasta:

• 1 kilogram of Carrots has 11.5 times more Sodium and 10.8 times more Water than Whole Wheat Pasta.
• While 1 kg of Dry Whole-Wheat Pasta contains 11 times more Copper, 12.1 times more Iron, 10.7 times more Magnesium, 20.9 times more Manganese, 9.8 times more Phosphorus, 1.4 times more Potassium, 776 times more Selenium and 12.4 times more Zinc than Raw Carrots.
• Both Carrots and Whole Wheat Pasta contain similar levels of Calcium per one kilogram.
• 1 kilogram of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carrots has 1.7 times more Sugars than Whole Wheat Pasta.
• While 1 kg of Dry Whole-Wheat Pasta contains 8.6 times more Energy, 12.2 times more Fat, 35 times more Omega 3, 10.6 times more Omega 6, 7.7 times more Carbohydrate, 3.3 times more Fiber and 14.9 times more Protein than Raw Carrots.
• 1 kilogram of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein