Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	51% whole wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	125% 3620kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	36% 26g	34.2% 25g	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	2.76% 2g	NA	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	266% 101g	39.5% 15g	38g per day for Men 19-50 years
Protein	241% 135g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	86% 1.12mg	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	148% 590μg	22.5% 90μg	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	30% 27mg	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	11.3% 1.7mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	116% 1.04mg	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	416% 33.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	196% 4.5mg	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	410% 2870mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of 51% whole wheat Pasta versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Canned Carrots with Salt:

• 1 kilogram of 51% whole wheat Pasta has 20.6 times more Vitamin B1, 6.4 times more Vitamin B2, 14.4 times more Vitamin B3, 5.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 6.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 4.4 times more Vitamin E and 10.9 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 kilogram of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Canned Carrots with Salt:

• 1 kilogram of 51% whole wheat Pasta has 4.1 times more Copper, 5.2 times more Iron, 13 times more Magnesium, 5 times more Manganese, 12 times more Phosphorus, 2 times more Potassium, 173.5 times more Selenium and 9.2 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 22 times more Sodium and 10.5 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Canned Carrots with Salt contain similar levels of Calcium per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% whole wheat Pasta has 14.5 times more Energy, 14.1 times more Fat, 5.6 times more Omega 3, 10.9 times more Omega 6, 13.2 times more Carbohydrate, 6.7 times more Fiber and 21.1 times more Protein than Canned Carrots with Salt.
• Both 51% whole wheat Pasta and Canned Carrots with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein