Comparing Nutrients in 1 kilogram Cooked 51% Whole Wheat Pasta VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Energy	55% 1590kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	7.47% 2.4g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	32% 5.45g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	0.97% 0.7g	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	% 0.7g	% 4g	g per day for Men 19-50 years
Sucrose	% 2g	% 27g	g per day for Men 19-50 years
Fiber	121% 46g	79% 30g	38g per day for Men 19-50 years
Protein	104% 58.2g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 29mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	50% 200μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Boiled Carrots	Recommended Dietary Allowance
Calcium	12% 120mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	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	206% 16.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	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	157% 1100mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	622% 342μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	18% 2mg	11mg per day for Men 19-50 years
Water	16.4% 607g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked 51% Whole Wheat Pasta vs Boiled Carrots:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Vitamin B6 and 10.3 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Cooked 51% Whole Wheat Pasta vs Boiled Carrots:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 11.7 times more Copper, 4.9 times more Iron, 4.5 times more Magnesium, 6.7 times more Manganese, 3.7 times more Phosphorus, 48.9 times more Selenium and 5.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Calcium, 3.1 times more Potassium, 9.7 times more Sodium and 1.5 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 4.5 times more Energy, 8.3 times more Fat, 39 times more Omega 3, 6.3 times more Omega 6, 3.8 times more Carbohydrate, 1.5 times more Fiber and 7.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.1 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.