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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	3.6% 104kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	108% 140g	130g per day for Men 19-50 years
Sugars	15.4% 11g	3.5% 2.54g	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	0.19% 0.14g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Enriched Pasta	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	17% 0.22mg	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	9.07% 36.3μg	82.8% 331μg	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	10% 9.07mg	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% 3.3mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	14% 141mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	29.5% 2.36mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	63.5% 1.46mg	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	13% 91mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11.4% 422g	7.6% 282g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, 1.2 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C, 12.2 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta.
• While 1 lb of Cooked Enriched Pasta contains 14.4 times more Vitamin B1, 5 times more Vitamin B2, 4 times more Vitamin B3 and 9.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Enriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Carrots with Liquids and Salt has 4.4 times more Calcium, 1.4 times more Manganese, 3.9 times more Potassium, 240 times more Sodium and 1.5 times more Water than Cooked Enriched Pasta.
• While 1 lb of Cooked Enriched Pasta contains 2.5 times more Iron, 2 times more Magnesium, 2.9 times more Phosphorus, 66 times more Selenium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Enriched Pasta contain similar levels of Copper per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 1 pound of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 4.4 times more Sugars than Cooked Enriched Pasta.
• While 1 lb of Cooked Enriched Pasta contains 6.9 times more Energy, 5.7 times more Carbohydrate and 10 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Enriched Pasta offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in one pound.