Comparing Nutrients in 1 pound Canned Carrots with Salt VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Canned Carrots with Salt	Enriched Pasta	Recommended Dietary Allowance
Energy	3.9% 113kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	261% 339g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	16.7% 12g	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	NA	0.69% 0.5g	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	NA	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 2.18g	g per day for Men 19-50 years
Fiber	18% 6.8g	38% 14.5g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	106% 59g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	337% 4.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	203% 32.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	49.5% 0.64mg	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	10.2% 41μg	269% 1075μg	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	13.6% 12.2mg	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	22.4% 3.36mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Enriched Pasta	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.04% 81.6μg	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	36.3% 2.9mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	181% 4.16mg	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	15.6% 109mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	521% 287μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Enriched Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Enriched Pasta:

• 1 pound of Canned Carrots with Salt has more Vitamin A, more Vitamin C, 6.7 times more Vitamin E and 98 times more Vitamin K than Enriched Pasta.
• While 1 lb of Dry Enriched Pasta contains 49.5 times more Vitamin B1, 13.3 times more Vitamin B2, 13 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 26.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Enriched Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Dry Enriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Enriched Pasta:

• 1 pound of Canned Carrots with Salt has 40.3 times more Sodium and 9.4 times more Water than Enriched Pasta.
• While 1 lb of Dry Enriched Pasta contains 2.8 times more Copper, 5.2 times more Iron, 6.6 times more Magnesium, 2 times more Manganese, 7.9 times more Phosphorus, 158 times more Selenium and 5.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enriched Pasta contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Enriched Pasta contains 14.8 times more Energy, 6.8 times more Omega 6, 13.5 times more Carbohydrate, 2.1 times more Fiber and 20.4 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enriched Pasta offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Dry Enriched Pasta provide inadequate amounts of Omega 3 in one pound.