Comparing Nutrients in 1 kilogram Cooked Pasta VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Pasta	Boiled Carrots	Recommended Dietary Allowance
Energy	54.5% 1580kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	47.6% 34.5g	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	0.41% 0.3g	4.97% 3.6g	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	% 0.4g	% 4g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 27g	g per day for Men 19-50 years
Fiber	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	104% 58g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	118% 1.53mg	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	17.5% 70μg	35% 140μg	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	0% 0mg	40% 36mg	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	4% 0.6mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Boiled Carrots	Recommended Dietary Allowance
Calcium	7% 70mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	62.5% 5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	67.4% 1.55mg	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	83% 580mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	16.8% 621g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Pasta vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 17.2 times more Vitamin E and more Vitamin K than Cooked Pasta.
• Both Cooked Pasta as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Pasta vs Boiled Carrots:

• Cooked Pasta has 5.9 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 37.7 times more Selenium and 2.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Calcium, 5.3 times more Potassium, 58 times more Sodium and 1.5 times more Water than Cooked Pasta.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Pasta has 4.5 times more Energy, 24 times more Omega 3, 3.4 times more Omega 6, 3.8 times more Carbohydrate and 7.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.2 times more Sugars and 1.7 times more Fiber than Cooked Pasta.
• Both Cooked Pasta as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.